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Feel like you're putting in all the work during your training session? Doing all the right things but not seeing the results you want? Or maybe you're noticing that you're more sore than usual and/or more tired? We've been there too and know how frustrating it can be to feel like you're putting in the work but not seeing the results you want. That's where your nutrition, and in particular, post-workout nutrition comes in! That post-workout re-nourishment can be key to your recovery and seeing those performance changes continuing in the right direction. 
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We’ve all heard about BCAA, electrolytes, Vitargo/Karbolyn and other touted substances to put into your system throughout training to get that extra push or prevent muscle loss. But how do you know which one is right for you, your goals, training style and length of session? Not only can intra-workout nutrition help you perform better, but also help you get a handle on recovery early, nipping that soreness in the butt.  Ever been in the middle of an intense training session to all of a sudden hit a wall like BAM! Or maybe you have this sudden onset of not so pleasant digestive symptoms?
To be honest, we’ve all been there at least once in our training lives. This can be a reflection of what you put into your body prior to training. Yes, that cheese and egg sandwich you scarfed down on route to the gym, or that heavy dinner you had “to give you energy” before an evening session are doing more harm than good. You are probably sitting there reading this and asking why…? Well, let’s break it down to understand the what, when, whys and how’s to creating a simpler formula to feel your best during your workouts. Whether we like it or not, the elongated period of staying at home has elicited some unprecedented changes on our diet. Some people have started becoming more diet-conscious while at home, avoiding heavy foods that could negatively impact our health at times. Other people are guilty of overindulgence - reaching out for a snack more frequently than usual. Lockdown has also meant irregular schedules and changes in working routine too.
So, how do we get back on track with our nutrition? The key is to adapt to our new lifestyle/schedule/routine and find ways to restore rhythm into our regular working lives and our diets too. For the last 4 months, our entire routine has changed. In particular, our training routine has looked and felt very different. Most of us went from training in a gym, with coached classes, pre-determined programming, lots of equipment and space, to doing bodyweight movements in our condos. So, it’s no surprise that we are all ITCHING to get back into a gym.
Right now we’re all starting to feel the effects of our quarantine habits - from late night netflix binging, to boredom snacking and sitting more - and wondering, “how do I get back to where I was?” Here are 5 things you can (and should do) today to set yourself up for success and get the most out of each training session. You know the feeling when you’ve had a tough workout? Your body hurts in new and different ways, and you’re probably going to be sore tomorrow?
Now have you had that experience, and forgotten to prioritize your nutrition after? You might have noticed that it took you a few days to feel back to normal. When we exercise, we put our body under stress – our central nervous system, cardiovascular system, muscles, etc all work hard under the pressure and this leads to some (natural) damage. Our physiological systems change and adapt to the stress, and some of these changes lead to adaptation to exercise training over time. The good news is that we can get a leg up on that adaptation with the RIGHT nutrition. By taking in proper nutrition, we can help our body to continue recover from the stress we put it under, so that over time we will reap the results of our training (aka recovery faster and build more muscle!). Looking to get your fiber needs & pancake fix all in one? These pancakes are it! This recipe is made with simple ingredients like whole quinoa, eggs, honey and blueberries making it a healthy + tasty weekend breakfast idea. The best part is: you can make several in advance and freeze them so you can enjoy them all week!  The Grapefruit diet, Master Cleanse, South Beach, China Study, Atkins, and many other diets pop up when Googling weight loss tips and how to lose that last 10 pounds. The diet industry is one of the biggest industries around the world, with businesses from every sector playing on the public’s increasing obsession with weight loss and eating the ‘right’ foods. Unfortunately, the primary goal of many of the companies serving this industry is making money and this leads to misleading, inaccurate and sometimes downright dangerous diets being promoted to the public. Tired of being misled? Or feeling overwhelmed by all the information on the internet? Check out our simple & easy way to spot (and avoid) a fad diet, so that you can make space for a long-term, sustainable nutrition plan instead!  When working with clients on their goals to eat out LESS and cook more at HOME, one thing I often hear is that the meals they make at home just don’t taste as good. What do we know about restaurant and take-out food? There is often a LOT of added sodium (salt), fat and sugar to help give their food more flavour. Of course, this keeps customers coming back for more but isn’t ideal for our health.
What I find with those who are new to making meals at home, is that they are a bit shy with flavouring their foods, and think that “healthy” = bland baked chicken and rice. This is not true! There are plenty of ways to flavour your food at home, without adding a ton of extra calories or salt. Here are my top suggestions for what to keep in your pantry so that meal prep is healthy AND enjoyable. Who would have thought that cooking at home would be so exhausting!?
And your mealtime challenges are compounded further by bare grocery store shelves and a lack of time. When you need a night off from cooking and dine-in restaurants aren’t an option, takeout can be a convenient alternative. Your local restaurant may save the day! Even though restaurants are closed to eat-in diners, they may still offer takeout meals. Now is the perfect time to invest in takeout to save your sanity AND keep small businesses afloat. Making healthful choices from an online menu can be a challenge — especially since nutrition facts are not always posted to online menus. Here are a few tips to keep in mind to help you decipher the meal delivery or take-out menu: |
AuthorCrossFit 6S team helping you achieve your fitness goals. Archives
December 2019
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