Appropriate nutrition is essential for performance.
In particular, correct nutrition is critically important for
- Improvement of performance
- Recovery from fatigue after exercise
- Avoidance of injury
Food with physiological effects have been called “functional foods” – Moreover, the effects that these foods have on the human body has been scientifically investigated.
This post introduces some ‘functional foods’, including basic nutrients – All of which have been shown to have a beneficial influence on the physiological processes that occur during exercise.
Let’s begin with the staple of all life.
Water is the main constituent in the human body. It is responsible for maintaining circulatory function, metabolic chemical reactions, elimination of waste, and maintenance of homeostasis as it relates to body temperature and blood volume.
When our loss of fluid exceeds our intake we lose valuable electrolytes and we are less efficient at thermoregulation; thus our performance declines.
Although water lacks many of the concentrated electrolytes we need in our blood stream, a combination of good nutrition prior to training, drinking mineral fortified water and keeping training time to a healthy 45-60 minutes will keep us in balance in that respect.
Enhancing strength with Protein
Muscle is composed of two major proteins and water. Therefore it is important to properly modulate your protein consumption when strength training.
Seems like a no brainer.
Basically, this is what happens: there are a bunch of these molecules that are only slightly different, and they feed different areas of the body and absorb at different rates. These are amino acids.
Amino Acids are the building blocks of the macro nutrient known as protein. In a general sense they are utilized by your body in a different chronological order and for various specific purposes.
What we need to insure is that our protein intake is sufficient enough in (a)variety and (b)amount; in order to have immediate muscle supply for before and after hard lifting sessions – as well as to generate a store of amino acids in the blood that will later act to inhibit protein degradation.
In short some amino acids synthesize and some stop breakdown. Very important.
The recommended range of protein consumption is 1.4-1.8 grams per KG of body weight for active individuals such as all of you guys.
- The easiest way to know you have an adequate amino acid ratio and protein consumption is to vary the animal and non animal sources as much as possible
- as well as research a high quality (New Zealand whey is the cleanest) protein powder, glutamine (one of the few supplements I would highly recommend as it aids in gut health and inhibiting protein break down)
- branch chain amino acid supplement, which are easy to find these days.
Stay tuned for a future blog post with a detailed list of foods and ‘friendly’ supplements + non animal based options and techniques for those other two macro nutrients: fat and carbs! (Oh no that C- word!!)
Stay strong all!!
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