The Benefits of Whey Protein

Whey protein is something that athletes and bodybuilders (in particular) have been using for decades to help with muscle growth and recovery.  There is more and more evidence that adding whey protein to your diet can be of benefit to you, regardless your athletic goals.  I want to share some of the benefits of whey protein that I have been reading about lately. 

Whey is a complete protein, meaning it contains all the essential and non-essential amino acids.  To simply explain what amino acids are, think of them as building blocks of the different proteins in our bodies.  There is much debate lately over the amount of protein that we need each day and regardless of how much a person thinks is the right amount, protein is necessary for life.  It is important that we consume high-quality proteins each day in order to function optimally.  As with most nutrients and micronutrients, athletes and those that work out regularly need a slightly higher amount of protein in their diets and whey protein powder is a great source. 

A study conducted in the mid-1900’s found that whey protein has the highest amount of amino acids found in any plant or animal sources of protein.  The study also found that the human body is able to absorb and assimilate a high amount of the protein found in whey. 

Whey protein has been shown to help with building muscle.  This is due to its ability to increase protein synthesis, thereby increasing muscle mass.  Because it has a high content of the amino acid Glutamine, it is linked to improving and strengthening the immune system.  Whey protein also helps to lower cortisol levels in the body, which is a hormone released when we experience stress and has a catabolic effect on our muscles. 

Whey protein can also assist us in maintaining a healthy blood glucose level because it slows the absorption of glucose.  This in turn helps to reduce the risk of Type-II Diabetes. 

Here is some information on whey protein and aging: An interesting study that I read, published in the April 15^th, 2012 edition of The American Journal of Physiology, Endocrinology, and Metabolism, found that whey protein has been shown to increase the muscle mass in elderly men.  A study published in the November 28^th, 2012 edition of the British Journal of Nutrition concluded that older men need a higher level of protein in their bodies in order for protein synthesis to occur.  This being the case, supplementing with a quality whey protein powder is important for older men to consider.  Another study I read that was published in The Journal of Gerontology concluded that whey protein (specifically) increases muscle mass, muscular strength and improves the physical functioning of older adults.  The amount of whey protein recommended for older adults in several articles I looked at was roughly 40 grams per day.

If bodybuilding is your thing, I would say aiming for 150g of protein total per day will help you meet you bodybuilding needs.  As with anything nutritionally related, always consult with your trusted healthcare provider prior to adding any food or sports supplement to your diet.

Stay Focused and Happy Training Y’all!!!!!

Misson 140.6 Accomplished!

So my attempt at the 140.6 mile "Ironman" distance triathlon was a success on May 11th.  I finished up the event in a time of 15 hours and 5 minutes.  Not fast, but comfortably under the 17 hour cut off time the folks enforce over at the "real" Ironman events.  This was completely a Do-It-Yourself affair.  There were no screaming spectators, no fellow competitors, no aid stations, no bands playing, no free massages afterward, no finisher medals and no announcement that "Chris Weaver, you're an Ironman" at the end, but at the day's end I can say I did it.  I finished what's called the hardest one-day endurance event in the world and it sure as Hell felt that way! 

The swim was completed at the gym I workout at and I made sure to get an early start at 4am to avoid the pool being occupied (there's only 3 lanes).  4000m is pretty much equivalent to 2.4 miles, which ends up being 80 laps.  The swim was really nice and I just kept a nice steady pace throughout the swim.  I bought new goggles prior to the event so that made it all the more enjoyable.  My old goggles were totally scratched up, all moldy (eeekkkk) and leaked about as badly as the C.S.S Hunley, so the new ones were really nice to have that morning.  Mentally I broke the swim up into eight 10 lap sets and finished up in 1 hour and 28 minutes.  The cut off time in the Ironman event is 2 hours and 20 minutes.  I changed in the locker room, jumped in the car and headed over to the Carrier Park velodrome in Asheville, NC to complete the 112 mile bike segment.  It was still dark out when I got started, so choosing to do the bike on the 1/3 mile closed oval was a pretty decent decision on my part I feel like from a safety standpoint.  I also knew that carrying enough food and water on the bike would be difficult, being that there were no aid stations obviously and not many places to stop on the only other plausible "flat" course that I could map out in Asheville.  My wife and daughter came out every couple of hours to switch out water and HEED bottles.  In terms of nutrition (which is a big concern for this distance of an event) I took peanut butter and honey sandwiches to eat while on the bike.  Every hour I ate half and I took a swig of my Power Gel/water mix every 15 minutes to try and get as close to 300 calories per hour on the bike.  I also sipped my HEED mix and water throughout the bike and felt really well hydrated and adequately stocked up on calories throughout the day.  Nutrition is seriously what makes-or-breaks an event this long.  I allowed myself a bathroom break every hour while on the bike which took a little under 5 minutes to get off the track, to the bathroom and back on, but it sure was nice to be able to do that for myself :)

I was a smoker for close to 15 years (I've not smoked in 2 1/2 years at this point) and there are times that my lungs really have a tough time keeping up with the rest of my body.  At about mile 80 on the bike, I really began to experience some difficulty breathing deeply, so I knew the 26 mile run following the bike was going to be a rough one.  I eventually finished up the bike and I had mapped out a 1 mile segment of the paved trail at the same park I completed the bike segment at.  I went out and back 13 times with a little extra 1/4 mile at the end to complete the 26.2 mile marathon.  I drank close to a gallon of water during the run/walk and ate Oreo cookies, a bagel, and lots of pretzels to give my body the calories it needed to get through this thing.  My wife was wonderful, bringing out food and a couple of Monster energy drinks that really helped me to push on!  The rain held off all day until about 11 miles to go on the run, but by this point I welcomed the cool water falling from the sky! By the 20 mile mark, my lungs were shot and this translates into walking a mile, and shuffle running a mile to the end.  I eventually hobbled back to the car, which was the starting point of the run and the official transition area for the day and I was greeted to some cheers from my wife and daughter who declared me an "Ironman."  I wouldn't have wanted it any other way!  So whether it's officially recognized or not, I am an Ironman, and I'm in the club y'all!!!!  I did it my way, I won the mental vs. physical battle and can honestly say that yes, this is by fay the hardest single day test of endurance out there.  I decided 5 months ago on a trip back from Pennsylvania that I was not going to let an absurd entry fee be a barrier to me achieving a goal that I made when I first started out doing triathlon several years ago.  If you want something bad enough, sometimes you have to find (or better yet) create a way to achieve your goals.  You can sit around making excuses or you can get up and get moving towards making it happen!

Stay Focused and Happy Training Y'all!!!!!!

Beating Depression The Natural Way

Two ways to go about treating and managing mild to moderate depression naturally are among the easiest and healthy things that you can do for yourself.  First, getting an adequate amount of Vitamin D is essential for mood regulation.  Our bodies are capable of producing Vitamin D through sunlight exposure, yet those of us living north of Atlanta, GA can have a difficult time producing enough Vitamin D through sunlight exposure alone.  If this is geographically the case for you, work towards consuming more Vitamin D rich foods (dairy or foods fortified with Vitamin D).  You can also take a Vitamin D supplement, which is recommended by Dr. Andrew Weil, as a means to getting an adequate supply of Vitamin D each day.  His recommendation is to supplement with 2000 IU's of Vitamin D per day.  As always, prior to taking any food or sports supplements, consult with your trusted healthcare practitioner beforehand.  If you are on certain medications, too much sunlight exposure can can negative side effects.  Each of us has to be intelligent with how much sun exposure that you get, obviously you don't want to stay in the sun long enough to burn.

The second way to naturally treat and manage depression is by exercising.  In fact, exercise has been scientifically shown to be more effective at treating mild to moderate depression than current antidepressant medications.  Even light to moderate exercise performed 3-4 times per week for a duration of 20-30 minutes can have a profoundly positive impact on depression and overall feelings of well-being.  As a fitness trainer, I always recommend that you start slow and focus on increasing movement and physical activity each day.  As your fitness levels improve, begin more structured workouts and increase intensity as appropriate.  Always engage in activities that you enjoy and if you can perform them outside in the sun, you're double-dipping! Just remember to stay well hydrated before, during and after exercising! Check with your doctor prior to beginning an exercise program, particualrly if you have any health conditions.  If you are taking antidepressant medications, never stop taking the medications without consulting your prescribing physician. 

Stay Focused and Happy Training Y'all!!!!!!

Consider Taking a Daily Multivitamin

An area of debate in the health and wellness community is that over whether taking a multivitamin is beneficial to a person’s health.  I am not a big proponent of using dietary supplements, but one of the 4 that I do use is a quality multivitamin.  My position on using a multivitamin is the same as Integrative Medicine’s rock star, Dr. Andrew Weil.  Dr. Weil states that the best possible source of micronutrients is food, yet because we are not realistically able to eat optimally each day, multivitamins are an “insurance against gaps” in the diet.  A quality multivitamin provides essential vitamins and minerals that our bodies need in order to function properly. 

Another important health benefit that multivitamins provide is improved cognitive functioning.  A study detailed in the Nutrition Journal reports that consuming a multivitamin on a daily basis improved cognitive functioning in test subjects. 

The Journal of the American Medical Association recommends that all adults take a daily multivitamin in conjunction with a healthy diet.  Their findings are that up to 80% of Americans do not get the vitamins and minerals that are needed through their diet, and by supplementing with a quality multivitamin, people can reduce the risk of cardiovascular disease, cancer, and osteoporosis.

* If you have any pre-existing medical conditions, always check with your trusted healthcare professional before adding dietary supplements to your daily nutritional intake!

Stay Focused and Happy Training Y'all!

Show the Younger Generations the Importance of Exercise!

One of the most important things that we as parents and adults can do for our children and the younger generations is to teach them the importance of physical activity.  With the fact that 1 in 3 Americans are currently obese and 1 out of 4 Americans live a sedentary lifestyle, now more than ever it is apparent that we must get out and get active!  More and more children each year are being classified as obese and the best way to get our kids up and moving is to lead by example. 

I’ve been competing as an amateur triathlete for several years now and a couple of years back, I invited my oldest daughter (who was 8 at the time) to a local 5K race that I was competing in.  This was her first experience with the incredible atmosphere that exists at a charity race of this type, and seeing all the spectators cheer on the runners was incredibly inspiring to her.  Without saying anything to me afterwards that day about how it motivated her, she went out on her own and joined the Girls on the Run program at her school.  This program, if you aren’t familiar with it, is a school based running group for girls in the 3^rd through 5^th grades that prepare them to run in two 5k races per season.  They have two seasons per school year, one in the fall and the other in the spring.  They also teach the girls about healthy nutrition and issues that they’ll face as young women in middle school and beyond.  Great, great program to say the least!  My daughter mentioned to me later that when I told her I would be running over 3 miles on that day, she thought that was an impossible distance for her to ever be able to do, yet it lit a spark of determination in her (gotta admit that really makes me proud to see her old man rubbed off on her a little bit).  Tomorrow, my daughter and I will be running in her 8^th 5k race to date and chasing our Team Weaver PR of under the 40 minute mark!  By my daughter showing her family and friends that through dedication and training, running a 3.1 mile race is not only imaginable, but completely possible, she’s inspired some of them to train with her and sign up for a 5k! 

So get out and get active with your children!  Show them that physical activity is important and that it is a part of your daily routine.  Discuss healthy nutrition with them, talk about why vitamins and minerals are important, and show them that you too drink lots of water each day!  Not only will you help them to live a healthier lifestyle now and as an adult, you’ll also gain the health benefits of Wellness Based Living for yourself in the process.

Stay Focused and Happy Training Y’all!!!!!

Take Time Each Day to Increase Flexibility!!!

Flexibility training is an equally important aspect of any fitness program. Even if you only dedicate 5 to 10 minutes each day to increasing flexibility in the larger muscle groups, you'll do wonders in terms of preventing injury, helping to reduce stress and allowing positive energy and blood to flow throughout the body! I suggest doing these 5 stretches daily: Bent-over hamstring stretches, half-moon stretch, standing back bends, pigeon pose (any variation that suits you), and lying side twists. Hold each stretch for 15-20 seconds, remember to breathe during the stretches and never bounce!

Stay Focused and Happy Training Y'all!

Avoid Overtraining: Giving Yourself a Deserved Break

Most of us these days have been taught to believe that more is better.  In some cases this holds true, yet when it comes to intense exercise, this is not always the case.  A condition known as overtraining can occur from bout after bout of the same type of intense training without allowing for adequate recovery between workouts.  Dr. Frederick Hatfield in his book Fitness: The Complete Guide, states that the cause of overtraining is the “cumulative microtrauma (cellular damage from an overreaching episode that gets worse and worse over time).”

The most effective way to make certain that we aren’t on the path to the condition known as overtraining is to design our training programs in a way as to avoid chronic microtrauma to the cells.  Here are some ways to go about doing this:

1)      Using training cycles, particularly with resistance and high-intensity training programs, using the training principle of periodization.  This simply means that we break our training year down into cycles in which we vary the types of training and intensity levels to allow for recovery and rest between workouts.  You can also achieve changes in your training cycles by varying duration and frequency of workouts to allow for added recovery during your training year.  Using a typical triathlon training schedule, every fourth week is called a recovery week where an athlete lessens the total volume of training by 50-80% of the following week’s training volume.  After the recovery week, the athlete resumes the path of increasing volume and intensity for the next three weeks until reaching the next recovery week.  In terms of weight training, an athlete can vary heavy training/ strength building cycles with lower weight, higher repetition cycles in order to allow muscles to recover from the intensity of heavy training. 

2)      Change the way you are training, meaning that if you’ve lifted weights for a 90 day period, consider an alternative means of resistance training, such as a functional bodyweight training focus, for the next 60 days before resuming with weight training.  Some folks call this cross training, but it simply means that you mix things up in terms of training approach and focus. 

3)      Get enough sleep and rest.  This is a pretty simple concept, yet given the responsibilities in life that we face, getting enough sleep on a daily basis can be a real challenge.  It is recommended that men get a full 8 hours of sleep nightly as a minimum, while women are able to function well on a minimum of 7 hours each night.  Also consider sneaking in a short 20 to 30 minute nap during the day if at all possible.  Make certain that you allow 1 to 2 rest days from training each week.  This can be complete rest or active rest (Read: engaging in light physical activities such as walking with your kids at the park, taking a quick ride around the neighborhood on your bike, or playing a game of softball with your friend).

4)      Good nutrition is a must in order to avoid overtraining.  Eating clean, nutritious whole foods will flood your body with the quality nutrients necessary for recovery.  Working out depletes our muscle’s glycogen stores (carbohydrates are converted into glycogen and stored for energy if not immediately used).  Glycogen is what we use for activity and once these energy stores are depleted, they must be replenished through nutrition.  By getting the nutrients we need, as well as electrolytes, enzymes and antioxidants needed for proper cellular function, we can actively work towards preventing overtraining. 

5)      Avoiding stress and actively taking steps to increase Emotional Wellness is another effective way to prevent overtraining.  Stress has a catabolic effect on our muscles meaning that it in very simple terms, it causes the muscles to shrink and wither away due to cortisol (a stress hormone) release.  Engaging in activities such as meditation, yoga, reading, taking a long hot bath, listening to music or any other stress relieving activity on a regular basis can work wonders to help us with reducing the risk of overtraining. 

Some of the signs of overtraining include: Increased resting heart rate, loss of appetite, insomnia, emotional difficulties including depression and irritability, fatigue, decreased body mass, and increased resting blood pressure. 

By knowing the signs and detrimental effects of overtraining, we are better able to take the steps necessary to avoid it.  Education is our greatest tool to living a Wellness Based Lifestyle! As always:

Stay Focused and Happy Training Y’all!!!!!