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The Goals of Post Workout Nutrition

After a strenuous workout, your body requires proper nutrition to recover and perform optimally. Post-workout nutrition is crucial to achieving your recovery goals, as it can help replenish energy stores, reduce muscle soreness, and promote muscle growth. In this article, we’ll explore the goals of post-workout nutrition and some examples of how to achieve them.

 

  1. Replenish Glycogen Stores: During exercise, your body uses glycogen, which is stored in your muscles and liver, for energy. To maintain high-quality exercise frequency, you need to replenish these glycogen stores after your workout. Consuming carbohydrates post-workout can help restore glycogen levels and provide fuel for future workouts.

Examples: A banana on a rice cake, or a sports drink containing carbohydrates can all help replenish glycogen stores.

 

  1. Promote Muscle Protein Synthesis: Resistance exercise creates tiny tears in your muscle fibers, and proper nutrition is required to repair and rebuild these fibers, to promote muscle growth. Consuming protein after a workout can help stimulate muscle protein synthesis and promote muscle growth.

Examples: A whey protein shake, grilled chicken breast, or Greek yogurt (you could ad a banana and honey to this for some carbs) are all excellent sources of protein to consume post-workout.

  1. Reduce Muscle Soreness and Inflammation: After a challenging workout, you may experience muscle soreness, stiffness, and inflammation. Consuming anti-inflammatory foods post-workout can help reduce inflammation and aid in recovery.

Examples: Berries, leafy greens, salmon, and nuts are all anti-inflammatory foods that can help reduce muscle soreness and inflammation.

  1. Restore Electrolyte Balance: Sweating during exercise can cause a loss of electrolytes, including sodium, potassium, and magnesium. Proper electrolyte balance is crucial for muscle function and hydration. Consuming electrolyte-rich foods and drinks can help restore these minerals and keep you hydrated.

Examples: Coconut water or an electrolyte drink are all good sources of electrolytes to consume post-workout.

  1. Activate Parasympathetic Nervous System: The parasympathetic nervous system is responsible for rest and recovery. After a workout, it’s essential to activate this system to promote relaxation and repair. Consuming foods and drinks that contain magnesium can help activate the parasympathetic nervous system. Other relaxation techniques can also help induce the parasympathetic nervous system.

Examples: Dark chocolate, spinach, and almonds are all good sources of magnesium that can help activate the parasympathetic nervous system post-workout. Breath work, meditation or a light walk prior to exercise are great ways to also achieve this.

 

Post-workout nutrition is important for achieving your fitness goals. The conversation we have with our personal training clients once they are into a consistent frequency of exercise regarding post workout recovery is usually discussed as a strategy to keep exercise frequency consistent and to keep NEAT (Non Exercise Activity Thermogenesis) high in between workouts. If our clients are too sore they tend to move less in between sessions causing less total calories to be burnt during the week which may hinder our fat loss goals. Creating the correct strategy for our personal training clients to maximise their opportunities to achieve their goals in an efficient manner is something we take into account when our personal trainers are putting together their plans and strategies bespoke to each individual personal training client.

Contact us to find our more about are personal trainer in altrincham and personal trainers in Hale, we specialise in a bespoke service for our personal training clients and we take a huge attention to detail to give you the highest quality personal training service in the area.

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Benefits of L-Glutamine

L-glutamine is a non-essential amino acid that is produced naturally in the body. It plays a vital role in a number of important bodily functions such as protein synthesis, cell growth, and energy production. Additionally, it offers a wide range of health benefits that we utilise for our personal training clients to assist them with the following:

Recovery:

One of the main benefits of L-glutamine is its ability to support recovery after intense exercise. It has been shown to help reduce muscle soreness, speed up muscle recovery, and improve overall athletic performance. Additionally, L-glutamine has been found to help with muscle repair and growth, which is essential for all individuals participating in resistance training along with athletes and bodybuilders.

Gut Health:

L-glutamine also offers several benefits for gut health. It has been shown to help heal and strengthen the intestinal lining, which can reduce the risk of leaky gut syndrome and other digestive disorders. Additionally, L-glutamine has been found to help reduce inflammation in the gut, which can alleviate symptoms of irritable bowel syndrome (IBS) and other digestive issues.

Cravings:

L-glutamine has also been found to help reduce cravings for sugar and other unhealthy foods. This is because L-glutamine can help regulate blood sugar levels, which can reduce the risk of sugar crashes and subsequent cravings. Additionally, L-glutamine has been found to increase feelings of fullness, which can help reduce overall calorie intake.

Dosage:

The recommended dosage of L-glutamine varies depending on the individual and their specific needs. However, most studies suggest that a daily dosage of 5-10 grams is generally safe and effective. It is important to note that L-glutamine should not be taken in excessive amounts, as this can cause adverse side effects such as gastrointestinal distress.

Other Benefits:

In addition to its benefits for recovery, gut health, and cravings, L-glutamine has also been found to offer a number of other health benefits. For example, it has been shown to help boost immune function, improve cognitive function, and reduce the risk of certain cancers. All these fantastic benefits for a relatively inexpensive supplement.

Overall, L-glutamine is an affordable and powerful supplement that offers a wide range of benefits. Whether you are an athlete looking to support muscle recovery, someone with digestive issues looking to improve gut health, or someone struggling with cravings and blood sugar issues, L-glutamine may be able to help. To purchase a good quality micronized L-Glutamine powder click the link below:

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Why Do You Need a Personal Trainer?

 

Are you tired of going to the gym, working out, and not seeing any results? Are you in need of a little extra discipline and guidance to help you reach your fitness goals? Look no further than hiring a personal trainer.

 

Personal training is a customised exercise program designed specifically for you, with the guidance and support of a certified personal trainer. A personal trainer will assess your current fitness level, set achievable goals, and create a workout plan that is tailored to your needs and abilities in a progressive format. With a personal trainer by your side, you’ll have the support, encouragement, and accountability you need to get the results you want.

 

One of the key benefits of personal training is the accountability factor. With a personal trainer, you’ll have someone to hold you accountable and make sure you’re sticking to your workout plan.

 

They’ll also make sure you’re using proper form and technique, reducing the risk of injury and helping you get the most out of your workout.

In addition to the accountability factor, personal trainers also provide a wealth of knowledge and expertise. They’ll teach you about proper nutrition, healthy habits, and the science behind how exercise impacts your body. With their guidance, you’ll not only be able to reach your fitness goals, but also maintain a healthy lifestyle for years to come.

 

Personal trainers are also great for individuals who have specific fitness goals in mind. Whether you’re looking to lose weight, build muscle, or simply get in shape for the first time in your life, a personal trainer will create a workout plan that is tailored to your goals and abilities and outline the stages of progression.

 

They’ll help you stay focused and motivated, and make sure you’re making progress along the way.

 

Personal training is a great investment for anyone looking to reach their fitness goals. With a personal trainer, you’ll have the support, accountability, and expertise you need to get results and maintain a healthy lifestyle for years to come. So, if you’re ready to take your fitness to the next level, consider hiring a personal trainer today.

 

At our private gym, we take personal training to the next level. Our gym solely focuses on personal training, providing our clients with a unique and highly effective approach to fitness. Our coaches are highly qualified and experienced, with a deep understanding of resistance training, biomechanics and the ability to help clients reach all types of body composition goals. Our coaches are dedicated to helping each client reach their full potential, and provide the support and guidance necessary to help them stay motivated and on track.

 

At our gym, we believe that fitness should be an enjoyable experience, and we strive to create a welcoming and supportive environment for our clients. Our private gym provides the perfect setting for individuals who want to focus on their fitness goals in a quiet and peaceful environment, without any distractions or interruptions. This allows clients to get the most out of their workout, and ensures that they can reach their goals as quickly and effectively as possible.

 

Personal training is a highly effective and personalised approach to fitness, and our private gym provides the ideal setting for individuals who want to achieve their fitness goals. With highly qualified coaches, a focus on resistance training, and a supportive environment, our gym is the perfect choice for anyone looking to take their fitness to the next level. If you’re looking to get in shape and achieve your fitness goals, consider joining our private gym today and discover the many benefits of personal training that our coaches can offer.

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Spot Fat Reduction.

Spot reduction is a term used to describe the idea that it is possible to selectively reduce fat in specific areas of the body through targeted exercise. However, this idea has been widely discredited by scientific research, as the body does not lose fat in a specific, localized manner. Instead, fat loss occurs evenly across the body, and is influenced by a combination of diet, exercise, and genetics.

 

The human body stores fat in adipose tissue, which is distributed throughout the body. When the body burns fat for energy, it does so by breaking down triglycerides in adipose tissue into free fatty acids, which are then transported to the muscles to be used as fuel. However, the body does not selectively burn fat in specific areas. Instead, fat loss occurs evenly across the body, regardless of the type of exercise being performed.

 

This is due to the fact that the body’s fat burning process is primarily controlled by hormones such as insulin, cortisol, and adrenaline, as well as genetics. These factors influence the body’s ability to burn fat, and can vary greatly from person to person. Additionally, genetics also plays a role in determining where fat is stored on the body.

 

Despite the fact that spot reduction is not possible, there are still effective ways to reduce fat in specific areas of the body. The most effective way to reduce fat in any area of the body is to create a calorie deficit through a combination of diet and exercise. This means consuming fewer calories than the body burns, which will cause the body to burn stored fat for energy.

 

Another effective way to reduce fat in specific areas of the body is to focus on exercises that target those areas. For example, to reduce fat in the abdominal area, exercises such as crunches, roll outs, and leg raises can be effective. To reduce fat in the legs, exercises such as squats, lunges, and leg press can be effective. However, it is important to note that while these exercises can help tone and strengthen the muscles in these areas, they will not selectively reduce fat in those areas.

 

Spot reduction is a widely discredited idea, and the body does not lose fat in a specific, localised manner. Instead, fat loss occurs evenly across the body, and is influenced by a combination of diet, exercise, and genetics. The most effective way to reduce fat in any area of the body is to create a calorie deficit through a combination of diet and exercise. Additionally, exercises that target specific areas can also be effective in toning and strengthening muscles in those areas, but will not selectively reduce fat in those areas.

A good start would be to initially begin to track your calorie intake and place yourself in a 10% deficit to begin with. Try to perform x2 resistance training training sessions per week, a personal trainer could construct a program where you can focus more on specific areas to create a program bespoke to you. Try to perform x2 sessions per week of cardio vascular exercise decide on something that you particularly enjoy and that you can keep consistent.

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Energy Systems: Lactic Acid System

This article will go more in-depth about the Lactic Acid Energy System and also how you can focus you’re training to improve its efficiency to further benefit your performance in the gym.

 

The name Lactic Acid Energy System derives its name from the fact that the by-product lactate is produced when this energy system is predominant. This system uses only carbohydrates as its fuel source to, like every energy system, produce energy in the form of ATP for muscular contraction. It does this by a process called anaerobic glycolysis. Anaerobic means without the use of oxygen and glycolysis is a series of reactions that extract energy (ATP) from glucose (a carbohydrate).

 

The lactic energy system produces ATP quickly, which is why it is the predominant energy system for exercise between 30 seconds and 3 minutes, depending on intensity and the person’s fitness level who is exercising. It yields 2 molecules of ATP for every molecule of glucose broken down.

 

However, the build-up of the by-products of this energy system causes fatigue. This cause of fatigue is due to the build-up of pyruvic acid in the muscle. Pyruvic acid is made up of two molecules; pyruvate and a hydrogen ion (H+). Without oxygen, the body converts the pyruvate and two H+ to lactate. This helps to reduce the acidity of the muscle and allows anaerobic glycolysis to last longer, as the lactate is removed from the muscle and taken to the liver where it is converted to a useful fuel source such as glucose. However, in continued high intensity activity the lactate cannot be removed fast enough, which results in a buildup of pyruvic acid. It is specifically the buildup of the H+ within the muscle that causes fatigue. It does this by increasing the acidity of the muscle and causing the enzymes needed for anaerobic glycolysis to slow down.

 

To apply this to athletic performance and the gym, we have to acknowledge that any working set or event lasting between 30 seconds to 3 minutes will primarily be using the lactic acid energy system. In sport, this would include events such as the 400m and 800m. In the gym, any sets 12 or more reps or circuit training for working sets within the duration mentioned. Therefore, to become better at these events, we must know how to train this system effectively.

 

We have established that our working sets need to be between 30 seconds and 3 minutes, but ideally less than 3 minutes when training though as 3 minutes using the lactic acid energy system would be an all-out effort, taking a lot of time to recover from. However, how long should our recovery intervals be? The process of recovery once fatigue has occurred requires oxygen. Pyruvic acid in the presence of oxygen will be converted to acetyl coenzyme A, which is then broken down through the Krebs cycle to produce more ATP. Without oxygen, it is converted to lactate and removed from the muscle and taken to the liver to be converted into glucose. Full recovery can take anywhere between 30min and 60 min. Although, to train this energy system we do not want to fully recover, we want to recover just enough so that we can do another rep whereby this energy system is predominant. For this, a work to rest ratio of 1:1 is recommended. To give an example, if you are training this system to improve 800m performance, then a session consisting of 3-10 45-second-high intensity running intervals with 45 seconds rest in between would be enough to stimulate improvement of this energy system.

 

Adaptations to this type of training include an improved tolerance to lactic acid, as well as the ability to buffer the amount of lactic acid produced. Thereby, allowing you to perform at a high intensity for a longer period of time before the event becomes too painful to continue at that sustained intensity. One way to improve lactic acid buffering besides from training alone is the supplementation of beta alanine. Beta-alanine supplementation increases carnosine levels which, simply put, helps your muscles reduce their acidity levels during exercise, thereby reducing pain. It is recommended that to see these benefits to performance, 2-5 grams is taken daily. 500g of Beta Alanine can typically be bought for 40 pounds. Therefore, at 40p per serving it is a relatively cheap supplement. Caffeine has also been shown to reduce perceived exertion during endurance performance. For these effects, 3-9mg per kg of bodyweight is recommended 1 hour prior to performance. For a 70kg person, a dose between 210mg and 630mg is recommended. However, tolerance can build quickly and if taken less than 6 hours before sleeping, can be detrimental to sleep quality, so it is worth being selective on when using it.

 

Overall, I hope this article has been insightful as to how you can improve the efficiency of your lactic acid energy system and how you can apply this knowledge to your own training to benefit your performance.

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How Much Does Muscle Growth Differ Between Lifters?

Reference to the Study:

Hubal et. al. (2005). Variability in Muscle Size and Strength Gain After Unilateral Resistance Training. MED SPORTS EXERC.

 

 

Details of the Study:

 

  • 585 untrained adults performed the same arm training routine for 12 weeks.

 

  • Most lifters experienced around a 10-20% increase in cross-sectional area, but there was extreme responses on either end of the spectrum.

 

  • A small number of individuals experienced no detectable muscle growth (with some even seeing losses in muscle size).

 

  • On the other hand, a small number of individuals saw increases in biceps cross-sectional area of greater than 50%.

 

  • As with most biological traits, the response to resistance training generally follows a bell-curve relationship. This means that most people see an ‘average’ muscle growth response, but a small percentage of people experience extremely more/less growth than average.

 

 

Applications to training:

 

  • This study supports the idea of the importance of an individualised plan in order to optimise muscle growth in each person.

 

  • Furthermore, it is unavoidable that some people will find it significantly easier to add muscle more than others, rendering comparison between peers futile. If you want to progress, then track your progression against yourself.

 

  • Ultimately having a personal coach who has the skills to guide you on how to execute your exercises correctly to get the most out of each exercise will put you in the best position to see results with your hypertrophy goals from your training in the gym.
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The Energy Systems: ATP-PC System

When we exercise, our bodies require energy to cause our muscles to contract, resulting in movement, cardiac muscle to contract more frequently and powerfully to increase blood flow and smooth muscle, such as the muscles in our respiratory system, to increase the amount of oxygen we take into our bodies. Energy can otherwise be called Adenosine Triphosphate (1 molecule of adenosine and three molecules of phosphate) or ATP for short. The body has 3 systems that it can create ATP from and, although we always use all 3 simultaneously, there will always be one system that is much more predominant than the others, based upon the activity and environment you’re in. This article will go more in-depth about the ATP-PC system or Alactic System and also how you can focus you’re training to improve its efficiency to further benefit your performance in the gym.

 

The ATP/PC system derives its name simply because it recycles the small storage of our bodies ATP and PC (Phosphocreatine) to produce ATP for exercise. Firstly, ATP is broken into ADP (Adenosine Diphosphate which is 1 Molecule of Adenosine and two molecules of phosphate). This action releases the energy required for our muscles to contract. Phosphocreatine is then broken down into creatine and a molecule of phosphate by an enzyme called creatine kinase. The energy released from this reaction is then used to join the phosphate group to ADP to create ATP which can then be broken down to create more energy for muscular contraction. Therefore, the limiting factor for this energy system is our body’s stores of phosphocreatine (or just creatine, which will be touched on later in the article.

 

As our bodies only have small stores of ATP and PC, this energy system can only be used for 10 seconds of exercise before we primarily use either to lactic acid energy system or the aerobic energy system, which will be looked at in the coming articles. However, despite its short duration, a huge positive of this energy system is that doesn’t produce performance debilitating by-products like lactic acid. Once used up, it takes approximately 3 minutes to replenish our body’s stores of ATP and PC, in order for the ATP/PC system to be the predominant system used in the next 10 second bout of exercise.

 

If we apply this to training in the gym, strength training, power training (less than 6 reps per set) and sprint training (10 second bouts or shorter) will primarily use this energy system. Therefore, if you are looking to improve on your strength, power and/or sprint performance, then it’s important to remember the principle of the 3-minute rest in order to be providing the stimulus to the ATP/PC system and therefore bring about the desired outcome of becoming stronger, faster or more powerful. Inadequate rest or prolonging the duration of repetitions will place stress onto the lactic acid energy system. The negative of doing so, is that this does not have the same benefit when it comes to all out efforts of 10 seconds or less, which is of particular concern for people partaking in sports where performance in these areas is key.

 

Although our stores of PC are very small, there is ways to increase them slightly. We can do this by supplementing our diet with creatine. This is because creatine has the ability to increase our muscle’s stores of PC and thereby prolonging the amount of time we can utilise the ATP/PC system before the lactic acid energy system becomes to primary energy system. The benefit to this is that you can place the training stimulus onto the ATP/PC system for an extra couple of reps/ few seconds per set which, over time, results in greater adaptations, and therefore performance, in strength and power.

 

Also, creatine is the most well researched supplement in the world and, unlike some supplements, it has been found to have no negative side effects. The recommended dosage for creatine is 5g per day which is relatively cheap as you can purchase 250g for approximately £15-£20. However, as it is a loading supplement, it is important to consume every day so that the quantity of creatine in the muscles can build up in order for you to see the benefits, unlike caffeine, whereby you take a dosage 1 hour prior to training and feel the effects for the next few hours.

 

I hope this has explained how you can improve the accuracy of your training and supplementation when you wish to focus on improving your strength, speed or power performance and overall bring about better results.

 

 

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Is Training to Failure Better for Hypertrophy

 

Reference:

Refalo et. al. (2022). Influence of Resistance Training Proximity to Failure On Skeletal Muscle Hypertrophy: A Systematic Review With Meta-Analysis. Sports.Med

 

Details of the Study:

 

  • The researchers analysed the effects of failure under three separate categories- muscular failure, set failure and high velocity thresholds.

 

  • In all categories, there were trends favouring the failure condition, although these findings did not reach statistical significance.

 

  • This lead to the authors to hypothesize that training closer to failure appears to be non-linearly beneficial for muscle growth.

 

  • In other words, training to failure may be slightly superior compared with leaving a few reps in reserve, although the benefits are marginal.

 

 

Real World Application:

 

  • Training to failure can be fun to truly test your limits and this research supports the idea that it would be beneficial to do so, when the goal is muscle growth.

 

  • However, when adjusting to new training loads or during times when life stress is higher than usual, you can train slightly sub-maximally safe in the knowledge that it will not significantly prevent you from reaching your training goal.
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Adherence – WHATS YOUR WHY?

Dedication vs Motivation

 

Adherence to any program or plan is the number 1 factor that will determine success to reach a particular goal or failure where you quit prior to achieving it or even getting close to it.

 

Don’t make excuses find solutions!

 

In any pursuit of getting to a certain goal consistency is king, if you are not consistently putting in the effort for the most amount of the time you will be taking 1 step forward and 3 steps back rather than the opposite.

 

Motivation will fail you, when emotions get in the way when your not in a good mood, your stressed sad, overwhelmed. Motivation will seize you’ll quit or have a day off that turns into a weeks to a month off.

 

Dedication is something that you will do regardless of your circumstances, regardless if your stressed, tired, overwhelmed and regardless if your not in a good emotional state. You’ll always find a way regardless of the situation.

 

If your just motivated you will find any little excuse to stop yourself from doing the things that you need to do. When we are dedicated we will find a solution you’ll adapt to get what you need get done to progress.

 

That’s why it’s important to identify your Why, your why is an emotional thing which can change and progress or can remain the same through the course of your journey.

 

It’s really important that we really think about this and put some focus into it as we can use it to remain dedicated when things will get in the way of our progress and progression and having that awareness as we navigate through our journey on how it may change or progress.

 

Be attached to your why, write it down put it on your notes in your phone and review it periodically. When your making excuses to yourself read it out 10 times and you will see how your focus /mindset will change.

 

We have to set our self’s up for success we are living in a more stressful environment at present and each individuals allostatic load is much higher which means we are required to acknowledge all of these things that may happen along the way over the course of the month and year and say to yourself your reactions to these stimuli that may raise your emotions will be X or Y. For example I will not drink a bottle of wine when X happens at work. I will do a workout and do 10 mins of deep breathing and meditation, or I will book myself a massage so I can release the tension from my body. Often times it’s not the stimulus but our reaction to the stimulus how we perceive it and react to it.

 

Let’s look at examples of what someone’s WHY may look like?

 

  • I want to be fit and healthy for when I have children.
  • I want to be able to keep up with my Grandchildren.
  • want to be a good role model to my children so they can see me focusing on good habits toward my health eating good foods and exercising regularly.
  • I want to be mobile and active when I reach and elderly age.
  • I like to look good for my husband/wife/partner and myself.
  • I want to look good for my clients so they believe in what I advise them to do (as a coach you are your own business card).
  • I like feel good cognitively which by creating healthier lifestyle habits allows me to feel this way. (exercises has a positive impact on mental health).
  • I want to be healthy enough to continue to do the hobbies/sports I love.

 

Make note of yours, focus and review it regularly, use it as your fuel to keep your dedicated on becoming the healthiest and strongest version of yourself.

 

A good physique, health and vitality is created by consistent habits that will require a consistent dedicated approach. As coaches and personal trainers we help individuals navigate through this process and keep you accountable to your WHY!

 

 

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Static Stretching on Muscle Thickness.

 

Reference to the Study:

Warneke et. al. (2022), Influence of long-lasting Static Stretching on Maximal Strength, Muscle Thickness and Flexibility. FRONT PHYSIOL

 

Details of the Study:

 

  • Subjects used an orthosis (a brace) to hold the ankle in a dorsi-flexed position for 60 min per day for 6 weeks in total.

 

  • The device stretched the calf muscles to an 8/10 pain rating- as perceived by each individual subject.

 

  • It was found that gastrocnemius muscle thickness increased by around 15% at the end of the 6 weeks, compared with 2% from the control group who did not use the brace.

 

  • These results support the idea that static stretching is an anabolic stimulus.

 

 

Applications to training:

 

  • These results help explain why training through a full range of motion (and partials when overloading a muscle in the lengthened range) often produces superior levels of muscle growth.

 

  • Therefore, focussing on overloading the muscle in the lengthened position may be superior for hypertrophy.

 

 

Considerations:

 

  • The body of evidence supporting this idea is still small, therefore more research into this would need to be done until this is a genuine, evidence supported application to training.