Our body weight is comprised of 50-70% water, so it’s no surprise that water should be a daily staple in your fluid consumption. We dehydrate through sweating, digestion, and even breathing. It’s suggested that even at 1% dehydration, our cognitive function can be impaired. By the time you start to feel thirsty, your body has already dehydrated by 2-3%!
Feeling hungry constantly? This could also be due to dehydration. Adequate hydration will not satiate the sensation of hunger. So, are you hungry or just really thirsty and forgetful? Many of us forget to consume water throughout the day. Our day gets packed with meetings and projects. You dehydrate. You become even more forgetful. Work becomes more difficult as thinking becomes more difficult due to a lack of fluid intake. Are you seeing a pattern, yet?
Dehydration can lead to drowsiness and slower metabolic functioning, as well. Adequate hydration aids in lipolysis, which is the breakdown of fatty acids or lipids. Water helps to increase metabolic function by increasing mitochondrial activity. Easiest way to break this down: WATER = breakdown of FAT = YOU LOSING FAT MASS!!
Alright, you get it. Water intake is important, but how much do we need and how do I make sure to get enough on a busy schedule? A study in 2004 states that ~91oz for females and ~127oz for males is adequate. If you’re doing any activity that raises body temperature, i.e. exercising or sweating out in the summer sun, make sure to increase the amount you are ingesting.
Tips and Tricks for More Gulps:
-Try carrying a bottle of water everywhere you go. BONUS: be environmentally conscious and friendly by carrying a reusable bottle!
-Water’s too plain? Try adding a fresh slice of lemon or lime
-Drink water before, during, and post-exercise to replenish what you’re excreting
-Try a water schedule. Set a 60-90min timer on your phone. When the timer goes off, take a few sips and reset your timer
-Check your pee. Colorless or light-yellow pee usually means you’re adequately hydrated
Athletic development takes time and practice. Perfecting any skill requires repeated repetitions. When it comes to peaking athletic performance, this rule holds true. Sequencing for training tends to follow in a four-step fashion: General Fitness (also referred to and GPP), Maximal Strength, Strength and Endurance, and Maximal Speed. Most coaches take a block periodization approach when programming their athletes through this sequence in preparation for competition.
GPP and Maximal Strength occur during the accumulation phase. The goal of this phase is to develop basic motor skills and technique. Programming during this phase includes high volume along with medium to high intensities. Our novice athletes will stay in this phase for a longer period of time; whereas, elite athletes will adapt to these stressors rather quickly. The accumulation phase is usually trained for 4-6 weeks with a retention of 5 weeks before returning without loss in performance. During this phase, we are looking for physiological adaptations. We want to increase the level of homeostasis of the athlete. We are working aerobic capacity as well as maximal strength gains for general fitness. The goal should always be to rebuild muscular tissue and the use of energy substrates. The body’s ability to synthesize protein will increase, along with the storage of glycogen. Mitochondria created within the muscle fibers will also increase in order to create ATP and glycogen production. Simply put, we’re looking for the body to grow and repair.
The Strength Endurance and Power sequencing occur during the second phase, the transmutation phase. Think of this phase as the athlete morphing from general athleticism to beginning to truly excel at their specific sport. The goal is to take the strength gained in the accumulation phase and teach the athlete how to be able to use it with fast and with power. We are looking for motor and technical abilities related to the athlete’s performance goals. This phase places less stress on the physiological adaptation of the body, and places a greater emphasis on the neurological system as well as specific motor abilities. Programming during this phase will include high intensity with increasing velocity. This training block with be anywhere from 2-4 weeks long with a residual effect of 2-3 weeks.
Maximal Speed is achieved in the realization phase. This phase is where all the magic happens and is the most crucial for optimal sport performance. This phase in the pre-competition phases, also referred to as “peaking” an athlete. We are focused on acceleration and speed during this phase. We want our athletes to be as explosive and powerful as they can be heading into competition. Due to the neurological taxing of this phase, this block is only 1-2 weeks long and leads directly into competition.
As coaches, we want our athletes headed into season feeling stronger, faster, and more powerful than they ever have before. Not only does this give the athlete an elevated sense of confidence during practice and performance, but it gives the athlete the best chance to avoid injury and stay in the game. The goal of programming should always be to keep your athletes healthy, plain and simple. Stress their body enough to initiate adaptation, but not so much that we cause injury. Be safe. Be smart.
Cal Dietz and Ben Peterson. Triphasic Training Manual: A Systematic Approach to Elite Speed and Explosive Strength Performance.
Home for the holidays without access to a gym? No problem! Check out this easy-to-do, minimal equipment workout.
Squats 4×12
PullUps 4×2(Substitute pullovers 4×12 if no access to pullup bar/rings)
SL RDL 4x8ea
SA Rows 4x12ea
PushUps 4×8
SL Glute Bridge 3x20ea
Hollow Rock Bicycle 3×20
Reverse Lunge to Tuck 3x6ea (Substitute jump lunges or reverse lunges depending on fitness level)
Consume BCAAs peri-workout. Consume whey protein post workout followed by high protein, high carb meal.
Consult your physician before beginning any exercise program or nutrition program. Use at your own risk. PR Training Systems is not liable in any capacity with regards to using this workout.
Macronutrients and flexible dieting have become a hot topic in body composition for performance, increasing muscular size, and fat loss. So what exactly are macronutrients or “macros”? Macronutrients are our primary sources of energy, or calories, required to complete activities of daily living along with any other activity that we decide to participate in. There are three macronutrients: Carbohydrates, Proteins, and Fats. Throughout the next few articles, we will break down what each of the macronutrients are, why they’re important, and how to use them to best fit your goals. First on the chopping block: Protein.
What Is Protein?
Protein is a long, nitrogen containing molecular compound comprised of amino acids. Protein is the structural component of a cell. It is responsible for the structural component of cells as well as cellular growth, repair, and maintenance of tissue. There are 20 amino acids, 9 of which are essential at birth and 8 going into adulthood. This means that of the 20 amino acids, our body can naturally create 12 amino acids, but 8 must come from our daily nutrition. Amino acids promote protein synthesis, which is the process of cells creating new proteins.
How Much Protein Do We Need?
How much protein you need depends on your specific goal as well as weight.
Maintaining Current Body Composition: ~0.4-0.5g/kg of body weight
Increase Muscular Size without much change to daily activity: ~0.6-0.7g/kg
Active Individuals: ~0.9-1.2g/kg
Endurance Athletes: ~1.2-1.4g/kg
Strength and Power Athletes: ~1.6-1.7g/kg
MAX Muscular Growth: ~2g/kg
What Kind of Protein Works Best?
Any time you can get your protein from a natural source, such as meat and vegetables, the better! Your body breaks down the food into amino acids and initiates protein synthesis. However, most people have a tough time consuming that much food and sometimes the source of protein might not get to processed as quickly as we’d like (i.e. post-workout). This is where protein supplementation can help!
So you walk into your local supplement shop and the walls are lined with a bunch of different protein. What kind should you get? Soy? Casein? Whey? The choices seem endless and the guy at the register only seems interested is selling you something instead of educating you. Here’s your breakdown of each:
Whey: This type of protein contains all 9 essential amino acids (EAA) and contains ~25% more EAA than other types. It is particularly high in the EAA leucine, isoleucine, and valine which is awesome as these don’t need to be metabolized by our liver before our body can use them! Be careful, though, as there are different types of whey.
–Whey Hydrolase: This particular whey is already broken down into amino acids
–Whey Isolate: This whey is a pure form of whey protein minus the lactose (milk sugar)
–Whey Concentrate: This is the most common form of whey. It used to be high in lactose, but has been fortified to contain less in recent years.
Casein: This protein is high in the EAA Glutamine, but is lower in concentrate of the other EAA(BCAAs). Casein’s primary downfall is that it causes gastrointestinal(GI) issues in many consumers. The benefit of casein is that it is slow to digest. Because of the slower digestion of casein, many athletes will consume it before bed in order to sustain protein synthesis during the nighttime fasting.
Soy Protein: This protein is very rich in EAA/BCAA’s. Soy protein contains no lactose as it is a plant protein; however, it tends to be lower in the EAA methionine. The more recent versions of soy protein is fortified with methionine, though! Since soy protein is derived from plants, it makes it a great option for vegans looking to increase their protein intake. However, soy protein contains plant hormones(isoflavone) which, in some research, can increase the estrogenic effect in the body.
Why Is Protein Important?
When sufficient protein is present(in form of amino acids), we inhibit AMP Kinase(AMPK). During exercise, ATP is released for energy. This increases AMPK levels which activates AMPK protein. AMPK inhibits a pathway called mTOR and protein synthesis. When AA are present(as well as carbs, but we’ll talk about that next time), we inhibit AMPK and hit the gas pedal on gains through the mTOR pathways. EAA/BCAA = Gain Train!!!
When Should I Consume Protein?
Simply stated: You should shoot to consume your protein allotment in evenly spaced meals containing 20-30g/meal.
If you’re training, it can be a little different and should go as follows:
Pre-Workout: 30-50g of easily digestible protein
Peri-Workout(during your training): 10-20g of BCAAs
Post-Workout: 30-50g. You have about a 2 hour window to get this is. Ideally, get part from a shake while you cook yourself a meal containing the other part.
Evenly split your remaining allotment of protein into meals of 20-30g/meal.
Beelen M, Koopman R, Gijsen AP, Vandereyt H, Kies AK, Kuipers H, et al. Protein coingestion stimulates muscle protein synthesis during resistance-type exercise. Am J Physiol Endocrinol Metab 2008;295:E70-E77.
Dennis MD, Baum JI, Kimball SR, Jefferson LS. Mechanisms involved in the coordinate regulation of mTORC1 by insulin and amino acids. J Biol Chem 2011;286:8287-96.
Moore DR, Robinson MJ, Fry JL, Tang JE, Glover EI, Wilkinson SB, et al. Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men. Am J Clin Nutr 2009;89:161-8.
Tipton KD, Ferrando AA, Phillips SM, Doyle D, Jr., Wolfe RR. Postexercise net protein synthesis in human muscle from orally administered amino acids. Am J Physiol 1999;276:E628-E634.
