L.I.F.T.

Workout nutrition has been a recurring theme in conversations recently.

In the old days, my buddies and I all used to drink whey protein drinks.  When I went from 175 pounds to 200 (and then to 215) in about 8 months, it was from a combination of eating two protein bars a day, and working out twice a day.

While I don’t recommend that (I was terribly uncomfortable at 215), I do think that nutrition helps a lot.

All of the “experts” and “research scientists” will tell you different things about workout nutrition.  “Eat x% cabs/fat/protein, plus branched-chain amino acids (BCAAs), plus fish oil, plus etc.”

I’m not going to cite research studies about nutrition or nutrient uptake.  They’re almost entirely based on people tested in laboratory settings, often times using college-aged males in small population sizes (less than 10), don’t take into account other factors (such as the fact that the sample used is composed of athletes, or that they eat cafeteria food all the time), etc.

That is, they’re not terribly applicable to you and me.

The guys in the trenches will tell you something different.  They’ll say this – “Increased protein, water, vitamin, and fatty-acid intake will help you to feel less sore and recover faster.”

I agree with them.

The basic idea of workout nutrition is this – get nutrients into the body when the body needs them most.

For me, post-workout is the time I emphasize “workout nutrition.”  In the recent past, though, I wasn’t using any “supplements.”  My post-workout shake was a bottle of Trader Joe’s strawberry-flavored Kefir (fermented milk product).

Recently, I’ve been lifting a little more intensely, and have been feeling it.  So I invested in some SPIZ.  Now I’ll drink a “shake” with a balanced macronutrient profile, that has some additional amino acids, immediately after my workout.

If you’re exercising for more than an hour (or two, depending on your level of experience, and the intensity of the work), you might need to consume something during your workout to keep you going strong, and to keep you from breaking down too much.

But different folks have/need different strokes.  Some people like to drink 1/3 of their workout drink before the workout, 1/3 during, and 1/3 after.  Others don’t like to drink or eat anything extra.

Experiment with how your body feels.  If you are getting particularly sore after your workouts, try some of the above strategies and see what works for you.  I prefer drinks to bars, they’re more satisfying to me, and I prefer drinks with balanced macronutrient profiles (that is, they have fat, protein, and carbs in relatively balanced proportions) to drinks that are just (or mostly) protein.

Experiment with the quantity of calories you consume, too.  Having 100 calories post-workout is much different from having 500.  Of course, intensity and volume of work will, again, be your guide here.

As a final note – any workout nutrition should merely be supplemental to an already solid, whole-food-based diet, that is providing you with the foundation you need for health.  No supplement can replace that.

It’s that time of year…or slightly past it!  Time to make resolutions.

I used not to be one of those people who made resolutions.  I wasn’t very goal-oriented.  I was more interested in focusing on the moment.

But sacrificing long-term planning for the moment, I came to find, is as misguided as losing your now-focus for lots of pie-in-the-sky long-term plans.  Both, in equal measure, lead to the best results.

With that said, I’d like to say this – whatever your specific goals for 2010, have the general goal of getting in shape.  And, as far as that’s concerned, do anything!

Don’t lose your “now-focus” for long-term planning about what you want to do fitness-wise.

Here are a few ideas that might help – my review of the “best fitness stuff” of 2009.

Exuberant Animal

Jump for Joy!

While my career with Exuberant Animal and play-based fitness started in 2008 at the first EA conference, I wasn’t certified as an EA trainer till 2009, and didn’t start my foot camp till last summer.

I highly recommend any of Frank Forencich’s books, and incorporating play into your exercise routine and your life. If you want ideas for how to do this, go to any local playground and watch what the kids are doing. Better yet, join them! Alternatively, for you readers out there, you can go to the EA games page.

Vibram FiveFingers

I was introduced to the concept of “minimalist footwear” and barefoot training this year, first, by Barefoot Ted McDonald.  Then, through Chris McDougall’s great book “Born to Run” (which is later on the list).

The FiveFinger shoes offer a fantastic new way to train, with a barefoot feel.  I highly recommend these to anyone.  Ease into their use.  If you haven’t been  barefoot much in the past few years, start off by wearing them for short walks, or during your regular workout, and then going back to your normal footwear.

Injinji Toe-Socks

Monkey Socks, Anyone?

Also, I highly recommend buying the Injini socks.  My first pair of Vibrams got a little stinky (which is why I recommend the KSO’s over the Flow model).  My second pair I ordered with about four pair of Injini toe-socks.  So far so good!

The only thing about the toe-socks is, they don’t keep your feet very warm.  So, if you’re in a cold climate, you might put off till later in the springtime to try these first two suggestions out – unless you’re an indoor exerciser.

Chris McDougall’s Book – Born to Run

Great Book!

While it isn’t necessarily a piece of “fitness equipment,” everyone I’ve known who has read this book has been so inspired by it that they’ve at least tried barefoot walks (if not runs, or workouts in Vibrams).  I highly recommend this book!

Joe DeFranco’s Built Like a Badass Program

Meatheads Unite!

I’ve written about this program several times in the past couple of months.  It is far and away the best “cookie-cutter” weight training program I’ve ever seen or used.  If you’re a moderately-experienced weight trainer, buy the program and use it this year.

Kettlebells

Cannonballs with Handles

I had never been a big fan of kettlebells or kettlebell training till I used them for my Highland Games training this year.  Now, I’m a firm believer in the efficacy of this training tool.

While the kettlebells are “just another tool in the toolbox,” or “just another type of load,” they offer such a diverse array of possibilities that few other “stand alone” tools can compare in the diversity of movement (except maybe one, which I’ll be unveiling in another week or so!!).

If you’re interested in kettlebells, find a good instructor to work with.  Someone who is RKC, AKC, Steve Maxwell, or Steve Cotter certified will be able to get you started with great technique, and a kettlebell weight and program that are appropriate for your body.

Is that it?!

Bare-bones and Barefoot

Unless you can make it up to Whidbey Island, WA, to train with the Barefoot Sensei…yeah, that’s it!  I’m not reviewing every exercise program or technique I’ve ever used here, just the ones I found especially good from 2009. If you want other ideas, recommendations, or sources, drop me a line. I’m more than happy to help!

Have fun everyone!!!