So 1027 steps in total.
I’m defo going to need to take some lactate buffers before that one!
At a recent seminar I was suprised a how few people were aware of lactate buffering. Every sport that has periods of activity that last for more than 20 seconds should be using some type of lactate buffering protocol.
Let me know if you use some sort of lactate beffering strategy just a simple yes or no on the blog post will do?
P.S. If you wanted to sponsor me for the NSPCC here is the link.
Cold and flu symptoms, collectively described as Upper Respiratory Tract Infections (URTIs), are the Bain of our existence in winter! Being fitter rather than fatter can help support your immune system against colds, but over-training or seriously smashing the training can leave you more prone to getting poorly!
Inactive individuals may have an average risk of catching an infection — typically 2-3 URTIs per year.
Unsurprisingly, those undertaking regular moderate exercise (e.g. a daily brisk walk), can reduce their chance of catching a respiratory infection, such as a cold, by up 30%, making colds only an annual occurrence.
So… train more, get fitter, and get impervious to colds, right? Wrong! Periods of prolonged strenuous exercise actually increase the likelihood of illness. In the weeks following a marathon for example, even elite athletes may suffer a 2-6 fold increase in the risk of developing URTIs!
Speaking recently at the Association for Science Education (ASE) Conference on January 6, Professor Mike Gleeson from Loughborough highlighted the risk of a high training load on an increased prevalence of flu symptoms. At this time of year, the cold weather and damp will also add to the stress on the body, meaning that you should really consider a gradual return to fitness rather than storming ahead and colliding headlong with illness!
Day to day, an athlete may have little need for antioxidant supplementation as a healthy diet will provide these nutrients without the risk of mega-dosing; excessive antioxidant intakes may slow down fitness gains! However, if your ability to train is threatened by illness, the evidence on antioxidant supplementation supporting immune-health is valid and consistent. Moderation is the best option in winter, but if you want to “train through the pain” you may reduce your risk of illness by getting some antioxidant assistance!
http://www.yoursportsnutrition.com/health/vitamins/vitamin-c.html
Society for General Microbiology (2012, January 5)
The best foods to give up for Lent are ?
By · CommentsIt’s Ash Wednesday today the start of Lent.
A six week period leading up to Easter.
It’s a tradition to give something up for Lent, commonly people choose alcohol or chocolates.
As you are on my fat loss list I’m going to suggest you give up ‘Processed carbs’ for Lent.
If you just make this one change and stop eating
- Sugars
- Bread
- Pasta
- cakes and pastries
- wheat
- soft drinks and fruit juices
- Rice
- Pizza
You will be amazed at the difference there will be in 6 weeks time. You’ll feel healthier, you will be leaner and you’ll have more energy.
Grab a copy of my sheet ‘How to lose weight‘
Print a few copies off and then stick them up and keep them with you for reference.
If you think you need a bit more help then pick up a copy of the Four Week Fat Loss program and you’ll be in great shape by Easter.
Low Carb Pancakes for fat loss
By · Comments
or stump up the cash and get yourself a Blendtec Total Blender which is 8 machines in one.
20 g Chia seeds
10 g Colostrum (Low lactose)
Add eggs and milk and stir again.
just leave them out and add extra of something else like nuts, seeds or whey.
4 thick pancakes serve with a dollop of yoghurt or cottage cheese
Fat 10g
We all know that bad fats make you fat; but they also impact on the way you think, feel and behave! The brain is an organ made of fat, so supplying the amount of good fats, while banning the baddies, will ensure it has the building blocks to branch-out!
104 Elderly patients were assessed with MRI scans to analyse the relationship between various nutrients and brain health.
In these 104 individuals (mean age was 87) years high plasma levels of B-vitamins B (B1, B2, B6, folate, and B12), and antioxidants (C, D, and E) were associated with better cognition, and less brain-shrinking with age! Diets high in marine ω-3 fatty acids were also beneficial.
Trans fat was associated with lower cognitive abilities and less total cerebral brain volume – they grow your belly but shrink your brain!
Bigger brains can be supported with oily fish and b-vitamins (vegetables, dairy, and lean meats).
Eat a good balance of fats and maintain a good micronutrient intake with food. In times of stress and limited time, you may benefit from a multivitamin or powdered greens to compensate for shortfalls in your diet…
http://www.yoursportsnutrition.com/health/vitamins.html
http://www.yoursportsnutrition.com/health/green-drinks.html
Bowman GL, Silbert LC, Howieson D, Dodge HH, Traber MG, Frei B, Kaye JA, Shannon J, Quinn JF.
Nutrient biomarker patterns, cognitive function, and MRI measures of brain aging.
Neurology, (2011) [Epub ahead of print]
The festive frivolities can seriously affect you brain-power, and all of us will have had the dread of returning to school or university and having to re-engage our brains!
This study saw 53 healthy university students between the ages of 18 and 27 years undergo supplementation with French maritime pine bark extract (Pycnogenol®) for 8 weeks.
The most important criteria to asses supplement trials by, is the specificity of the trial; how similar and applicable are the findings to real life? Well, the students were tested by performance in their university examinations, and the results showed that those given Pycnogenol® tended to fail fewer tests (6.25 compared to 10.71% for controls).
The average test score among those given Pycnogenol® was 26.1 as compared to 23.81 in controls. The supplemented students also displayed statistically significant improvements in cognitive function, specifically, improved sustained attention, memory, executive functions and mood ratings.
Pycogenol is a botanical antioxidant in the same mould as Resveratrol. Antioxidants can prevent cellular damage, impacting on brain health. For our own formulations of evidence supported antioxidants, visit our shop, and stay sharp this January!
http://www.yoursportsnutrition.com/optimized-resveratrol-with-synergistic-grape-berry-actives.html
http://www.yoursportsnutrition.com/life-extension-comprehensive-nutrient-packs-30-packets.html
Reference: “Pycnogenol® supplementation improves cognitive function, attention and mental performance in students,” Luzzi R, Belcaro G, et al, Panminerva Med, 2011 Sept; 53(3 Suppl 1): 75-82. (Address: Irvine Labs, Department of Biomedical Sciences Chieti – Pescara University, Pescara, Italy. E-mail: cardres@abol.it ).
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