IKFF

Friday, February 25, 2005

Runner's Web and Triathlete's Web, a Running, Track and Field and Triathlon Resource Portal

Runner's Web and Triathlete's Web, a Running, Track and Field and Triathlon Resource Portal

Wednesday, February 16, 2005

How Much Protein?

This week I'll address the issue of how much protein you will need. This can be made into a very complicated issue, but I'll keep it as simple as possible. I like to use the 1 gram of protein per pound . So for an easy example if you are 200lbs therefore to maintain that you would need 200 grams of protein. So you should be eating divided into 4-5 meals a day. Now if you want to gain muscle add protein, say 10 grams at a time[that per day]. Now I don't know what kind of diet you are following, but if you are trying to loose weight and want to maintain muscle following these guidelines for minimum protein will do that. Can you gain muscle and loose weight? Sure, is it easy? That depends on you some people have the discipline to do it some don't. You have to watch calories and protein,[1 gram protein = 4 calories (same for carbs), fat = 9 calories].
Ok now for post workout how much do you need? Like I mentioned in the past post, the post workout window is key. I'd try and get @ 45 grams within the 2 hour window. If you are trying to gain muscle at least 30 within 30 minutes. Most of that protein should be whey, it is fast acting and proven to be the best for muscle building during this window of time. Again MRP's are perfect for this, or you can use powder and milk, [or juice,water, or even Gatorade!]. Do not try and take in too much protein at once build up gradually or you will spend some time on the toilet!
Carbs........next time
Tom

Thursday, February 10, 2005

Recovery Nutrition

Ok, so now you are working out and 2 things are happening. One you are not making the gains as fast as you like and two you are sore for far too long.
There are 2 common reasons for this, assuming you are working out hard and did not injure yourself. One is over-training; the easy answer to this is cut back. Either cut the number of sets or increase the rest between workouts. We will discuss this more in the future. The other is nutrition or diet. I will start discussing post workout nutrition. After you finished working out there is a 2-hour window of intense opportunity for growth and recovery. During this time frame it is important to refuel your body. You need to feed protein into your muscles at this point. There are several types of protein each has a different purpose and absorption rate. Whey protein is the best for your 1st meal after you workout. It is fast acting and by design is great for recovery. Now depending on your diet goals, and the kind of diet you following, how you this 2 hour window varies. If you are trying to loose fat, wait at least 45 minute to consume your protein, your protein should mostly consist of Whey, meal replacement powders, MRP’s work well here. If you are trying to gain or maintain weight have one within the 1st 30 minutes and another before the 2 hours expire. In this case the 1st can be all whey, and 2nd one should be a mixed protein, different types of protein, [MRP’s are great for this too!] How much protein do you need? What about Carbs? This will be covered in my next update, or you can email me with your details and I’ll help.
You can purchase your MRP’s and whey at the links on the right or go to
Netrition.com
Vitamin Shoppe
Home Gym Warehouse
Good Luck
Tom

Tuesday, February 08, 2005

Back in The U.S.

Hello
I am back in the good old U.S.of A. It will be good to get back into my own gym, in my garage. While I was in Thailand, the hotel I stayed in had a limited "Fitness Center". There was no squat rack so I had to use the leg press, for which there was a limited amount of weight. So I improvised. I combined 2 movements, the leg press and the pull-over. I used a 40lb dumbbell, the biggest that was there by the way, and put all the weights on the sled. As I lowered the sled I lowered the dumbbell,[holding it with both hands], behind my head, and breathed in. As I pressed the weight up I pulled the dumbbell over my head exhaling. I did this for a 20 reps and 3 sets. It was EXHAUSTING!!!!! I don't know if it was the 2 exercises together or the 95 degs in the "Fitness Center" but it was good. I then proceeded with the rest of the workout as normal, as normal as can be there...
I'll be writing more after the jet lag settles.
Anyone have any ?????s?
Tom