While carbohydrates may be the most popular macronutrient, the one with the most important role in our bodies is held by protein. It is probably a given that protein is important for our training recovery and lean muscle mass, but in this newsletter, we will be reviewing protein metabolism a bit further in order to better understand it’s a critical role in our physiological processes.
I’m going to guess that most people’s favorite macronutrient is the carbohydrate. Oatmeal, sweet potatoes, rice cakes, fruit… I can go on forever (dare me). Even if they’re the most popular macronutrient, many don’t know much about the science behind carbohydrates and how they work for us metabolically.
Ohhhhhh refeeds. Those glorious days in our diet where we get to add in more food, specifically from carbs. These days are magical when you’re in a calorie deficit and give you, the dieter, something to really look forward to. But, do you need them?
Growing up and playing a wide variety of sports was something I have taken for granted over the years. From being exposed to so many different coordination patterns and athletic events, I can typically take some skill I had previously learned and transfer part of that experience over to the new endeavor.
Adding slabs of muscle onto the body or at least certain body parts is most competitive and amateur bodybuilders dream. Whether it be shoulders that look like pumpkins, hanging hams, poppin pecs or full round glutes, all of these muscles must be trained in a manner that builds them via compound lifts and isolation lifts.
Chances are if you’re subscribed here, you’ve heard about diet breaks. If you haven’t, here’s a quick rundown. While there is no “set” definition, this is what most people practically implement.
The things I brought up previously are very much still a part of what I am focusing on, but we made some more changes that are helping with both maintaining and making even more progress.
When I think about insulin sensitivity, my mind wouldn’t directly go to bodybuilders. How would it make sense that some of the fittest people could experience it? You wouldn’t think a lack of insulin sensitivity would be an issue for competitors (I certainly didn’t), but it happens to be more common than you think!
Crack! A heel landed on top of my head as my opponent stood about half a foot in front of me.
As physique athletes, or someone who is just trying to live their best life we are always looking for ways to optimize nutrition. We often consider things such as specific macro nutrient ratios, calorie expenditure vs intake, cardio regiment etc. One thing that is often overlooked though is the timing of our food.
The importance of body awareness is paramount in learning how to execute techniques properly and being coachable.
We know that as leptin decreases (it is inevitable over the course of a diet), you start to lose your ability to feel full. As that is happening, ghrelin is increasing, which is telling you that you are hungry. You can see how this is a recipe for disaster over the course of a period of caloric restriction. Satiety down, hunger up. Let the struggle to adhere commence.
As a coach whose job it is to get people closer to their ideal body composition, I’ve spent a lot of time analyzing how food affects clients and athletes physically, mentally, and emotionally. Food quality is important to consider no matter what your physique goals are but when you are dieting, food quality is paramount.
After a long and stressful day of school and/or work I’m finally home alone. Still, an endless list of work and obligations continues to run through my mind. I feel overwhelmed trying to juggle all of life’s burdens and responsibilities and for just a moment I want to relieve this stress. “Holding it together” becomes exhausting and I just feel the need for a break, a moment to relax, and de-stress. Some people find an outlet in drugs, alcohol, exercise, or… food.
Competitive bodybuilding has grown exponentially, most notably in the Bikini division. When bikini started in 2010 it was very beach body-esque. As the division grew more popular, the standards raised to a leaner and more muscular physique; a trend that has continued fairly steadily each year. Fast forward to 2019 and the competitions are exceptionally large, exceptionally competitive and the idea of a “lower barrier to entry” (versus entering the Figure division) is a thing of the past.
Think about how many times you’ve started a diet, made progress, and eventually stopped that diet (typically seen through gaining some or all of the weight back). Depending on how many you’ve been through this scenario, that’s your dieting history.