Winter Time is Here....
Which means no more running outside! I know, I know, i'm such a baby, but id rather be safe then sorry. There are so many risks to running in snow and ice here in Missouri, the hills, black ice, the temperature alone is enough to keep me in! Until I'm able to get a car i will have to rough it with some HIIT training. FINE BY ME! Here's a video of one awesome HIIT video I'm really loving, hope you enjoy!
GraceMake sure you're listening to your bodies ques. Remember that your only human and not every day will be the day you want to get up and run four miles and sometimes your just shouldn't. Embrace your body, nurture it as if you were caring for your child's body. If you wouldn't force someone else to do it, why do it yourself. Keep things in perspective, be realist, be consistent, and reach your goals. Hold yourself to the standard of Grace not Perfection.
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This one has literally improved my runs, no joke! its amazing how much posture helps! Four Miles in 36 minutes down to four miles in 32 minutes flat!
Let's Talk Protien
Fact: The average American consumes 80 grams of protein a day.
Fantastic right?! It is...if your a 220 pound male.
It's a common misconception that the more protein you eat the more quickly you'll build muscle. While it is true that protein is a key factor in muscle formation, its only as important as your other macros. In fact, it can be very damaging to consume too much protein for your body. When your intake of protein is more than you need the excess protein is broken down into amino acids. These amino acids undergo a removal of their nitrogen molecules and become Ammonia which is super toxic.The body needs to rid its self of this ammonia so it is then sent to the liver where its processed into urea, obviously, urine.
"So I may pee a little more? No harm done."
Wrong! This excess of urea can lead to quicker dehydration. Your muscles are 70% water and only 22% protein, so dehydration could hinder your bodies repair stage after strength training. Also, the presence of the ammonia results in excess urinary losses of calcium which can weaken your bones over time and cause osteopenia or later, osteoporosis. Weak bones + Strength Training/ Cardio = Bad.
"Okay, but I'm an athlete, don't I need more than the average person?"
Of course you do! However, you also need more everything.
The only safe way to increase muscle mass is with a nutritionally adequate diet. This means you eat the proper balance of macro nutrients: crabs, fats, and lean protein. An ideal athletes diet provides enough carbohydrates and fats to supply the body with energy and enough protein to aid in muscle formation and regrowth without releasing toxic ammonia into their systems.
For an estimate on how much protein your body needs you can multiply you body weight in kilograms by 1.5.
Fantastic right?! It is...if your a 220 pound male.
It's a common misconception that the more protein you eat the more quickly you'll build muscle. While it is true that protein is a key factor in muscle formation, its only as important as your other macros. In fact, it can be very damaging to consume too much protein for your body. When your intake of protein is more than you need the excess protein is broken down into amino acids. These amino acids undergo a removal of their nitrogen molecules and become Ammonia which is super toxic.The body needs to rid its self of this ammonia so it is then sent to the liver where its processed into urea, obviously, urine.
"So I may pee a little more? No harm done."
Wrong! This excess of urea can lead to quicker dehydration. Your muscles are 70% water and only 22% protein, so dehydration could hinder your bodies repair stage after strength training. Also, the presence of the ammonia results in excess urinary losses of calcium which can weaken your bones over time and cause osteopenia or later, osteoporosis. Weak bones + Strength Training/ Cardio = Bad.
"Okay, but I'm an athlete, don't I need more than the average person?"
Of course you do! However, you also need more everything.
The only safe way to increase muscle mass is with a nutritionally adequate diet. This means you eat the proper balance of macro nutrients: crabs, fats, and lean protein. An ideal athletes diet provides enough carbohydrates and fats to supply the body with energy and enough protein to aid in muscle formation and regrowth without releasing toxic ammonia into their systems.
For an estimate on how much protein your body needs you can multiply you body weight in kilograms by 1.5.
AFTER a nice long run, nothing feels better than stretching it all out. Since there aren't many yoga classes at 5 a.m. I love to do a few quick sunrise salutations