Training Programs

Protein – An imperative Macro Nutrient for Optimum Health, Wellness and Performance

As you approach this week, please take a few minutes and review where you are sourcing your protein from for each snack and meal.  Protein is the macronutrient that is the most under consumed of all three macronutrients (carbohydrates, fats and protein) amongst athletes.  Clinically, the ingestion of protein 30-60 minutes before exercise has been shown to offset the negative side effects of strength & cardiovascular exercise by reducing the breaking down of the muscle tissue.  Intake of an easily absorbable whey protein within 30 minutes after your workout will improve the recovery of your broken-down muscle tissue as well.  In addition to helping you preserve and rebuild muscle tissue, protein is instrumental in satisfying appetite (in fact, only fat and protein satisfy appetite), which helps controls consuming to many empty calories in attempt to curb your hunger levels.

Take time within the next couple of days and layout exactly what protein you will take in during each snack and meal for the next seven days.  Remember, your goal is to consume a fresh fruit, vegetable and lean source of protein every time you sit down to snack or consume a complete meal.  Frequently I am asked what the ideal amount of protein is to consume on a daily basis, don’t worry about counting grams of protein. Instead, pay attention to the quality of your workouts and your residual soreness.  If you are struggling to complete a workout of moderate to high intensity, then you probably need to increase your protein intake.  If you are exceptionally sore for more than two days after a high intensity or long workout, then you need more amino acids from protein to rebuild your torn down tissue.

Additionally, if you are frequently sick or feeling fatigue, this is a clear indication that your immune system is not getting enough protein to help support your immune system.   If this is the case, please add ripe, bright fruits and vegetables to your snacks and meals (or more volume if you are already doing this) to load up your system with high quality vitamins and minerals.

So, take a few minutes, pull out your daily calendar and outline when you will purchase, clean, pack and sit down to consume your snacks and meals.  Think about it this way, if you don’t plan it out, it simply won’t happen each day.  The lack of high-quality foods and snacks will result in low quality workouts and a reduction in your health, speed and endurance.

Planning ahead is another tool for Working Smart, Not Hard, and Avoid Overtraining!

Yours in sport & health,

-Coach Robb, Coaches, and Staff

Thought for the week:
“Identify and address your physical limiters – once you have eliminated the physical limiters in your program, you can elevate your entire program to the next level as one unit.”