Build an All-Sport Body
Lay the foundation for a year of muscle growth with a versatile training tool: the power cage. Most men shy away from the power cage, so you won't have to wait in line to use it. You'll improve your strength, mobility, and endurance with this simple routine. Do the workout three times a week, resting at least a day between sessions.
Perform the exercises in succession, and then rest for 60 seconds before repeating the circuit once or twice.
1. Barbell Duck-Under
Set a barbell at waist level on the supports of a power cage, and stand with one hip next to it. Take a long stride beneath the bar, then duck underneath. Stand up on the other side, and repeat the motion to return to the starting position. Go back and forth until you've passed under the bar 8 to 10 times in each direction.
2. Reverse Push up
Sit on the floor under the barbell with your legs straight, and grasp the bar with a shoulder-width grip. Hang from the bar so only your heels touch the floor. This is the starting position. Pinch your shoulder blades together and bend your arms to pull your chest to the bar. Pause at your highest point, then lower yourself. Aim for 8 to 10 repetitions.
3. Front Squat to Shoulder Press
Load the barbell with a weight you can press overhead 8 times. Holding the bar on the front of your shoulders, bend at the hips and knees. Pause when your thighs are parallel to the floor (or lower), and then press up and push the bar overhead. Lower the bar to your shoulders. Do 8 reps.
4. Pull-up to Hanging Leg Raise
Grab the pull-up bar at the top of the cage with your palms facing away from you. Pull yourself up until your upper chest is as close to the bar as you can get it. Holding that position, bend your legs and bring your knees in toward your chest. Lower your legs, then lower your body to the starting position. Aim for 6 to 8 reps.
Good luck.
Showing posts with label Snowboarding. Show all posts
Showing posts with label Snowboarding. Show all posts
Tuesday, 11 May 2010
Thursday, 29 April 2010
Break through a fitness plateau
Break through a fitness plateau. A few tips and tricks to keep training interesting.
I was stuck. Thousands of biceps curls for months on end, and nothing. Not even half an inch. My arms had simply stopped growing.
I took the Taoist approach: I quit trying. Instead of doing direct arm work, like curls, I concentrated on my chest, shoulders, and back, hitting them with heavy-lifting sets of chinups, rows, presses, and dips.
That's when it happened. My arms inflated.
Truth is, I hadn't really stopped working my arms. I was working them harder than ever—by association. The exercises I was using for my chest and back were also enlisting my biceps and triceps, stimulating more muscle fibers in different ways than with the arm isolation exercises.
My realisation:
Changing the training approach is the trigger for blasting through a frustrating fitness plateau, in either muscle or strength.
Weight loss plateaus
Weight-loss plateaus have many causes. Let's assume you've ruled out under eating (which triggers fat storage) and excessive stress (which releases cortisol, inhibiting fat loss). Your metabolism could just need a workout of its own: One intriguing plateau buster comes from a 2004 University of Colorado study, which linked increased "energy flux," or the total amount of calories your body processes in a day, to increased metabolism. Working out harder and eating more — while keeping the overall balance the same — could improve your ability to break down food.
A better way to blast your arms
Ditch the dumbbells and grab a Swiss-ball. Get down on the floor and assume a standard push-up position, with your hands resting on top of the ball. Keeping your hands planted, slowly roll your wrists onto the ball, followed by your forearms; stop when everything up to your elbows is touching. Slowly reverse the movement. Do only three sets of three repetitions in the beginning, and gradually build up to three sets of five. "This blasts your triceps because you have to stabilize the ball along with controlling your downward movement, it'll work the muscles better than any free-weight arm exercise can."
I was stuck. Thousands of biceps curls for months on end, and nothing. Not even half an inch. My arms had simply stopped growing.
I took the Taoist approach: I quit trying. Instead of doing direct arm work, like curls, I concentrated on my chest, shoulders, and back, hitting them with heavy-lifting sets of chinups, rows, presses, and dips.
That's when it happened. My arms inflated.
Truth is, I hadn't really stopped working my arms. I was working them harder than ever—by association. The exercises I was using for my chest and back were also enlisting my biceps and triceps, stimulating more muscle fibers in different ways than with the arm isolation exercises.
My realisation:
Changing the training approach is the trigger for blasting through a frustrating fitness plateau, in either muscle or strength.
Weight loss plateaus
Weight-loss plateaus have many causes. Let's assume you've ruled out under eating (which triggers fat storage) and excessive stress (which releases cortisol, inhibiting fat loss). Your metabolism could just need a workout of its own: One intriguing plateau buster comes from a 2004 University of Colorado study, which linked increased "energy flux," or the total amount of calories your body processes in a day, to increased metabolism. Working out harder and eating more — while keeping the overall balance the same — could improve your ability to break down food.
A better way to blast your arms
Ditch the dumbbells and grab a Swiss-ball. Get down on the floor and assume a standard push-up position, with your hands resting on top of the ball. Keeping your hands planted, slowly roll your wrists onto the ball, followed by your forearms; stop when everything up to your elbows is touching. Slowly reverse the movement. Do only three sets of three repetitions in the beginning, and gradually build up to three sets of five. "This blasts your triceps because you have to stabilize the ball along with controlling your downward movement, it'll work the muscles better than any free-weight arm exercise can."
Tuesday, 20 April 2010
Are Vibrating Plates Effective?
Are Vibrating Plates Effective?
Expensive Gimmick or a Genius Invention?
With a price tag of £3,000 - £5,000 per machine, you’d be justified in expecting a vibrating plate to do the exercise for you – which ironically it kind of does. This revolutionary piece of equipment has been all the rage with celebrities, who claim that the oscillating platform has transformed their bodies with minimal effort and no risk from injury.
The whole concept of losing weight and getting into shape simply by standing on a vibrating plate has invited huge media attention, all thanks to excellent marketing and celebrity endorsements. The notion of standing, sitting or lying on something that effectively does the exercise for you is every dieter’s dream – and the manufacturers know it. We live in a society where we want everything now and with minimal effort, and vibrating platforms appear to be that miracle ‘pill’ every dieter would die for. It intrigues me that these vibrating plates are marketed with claims that you can:
• Improve fitness levels
• Increase fat combustion
• Improve coordination
• Reduce stress
• Improve flexibility.
All of these miraculous results can apparently be achieved in 10–20 minutes without raising a sweat. It’s everyone’s dream. A quick 10 minutes’ standing on a vibrating platform and your workout is done – you can now spend more time in the pub rather than wasting time at the gym and wearing out your trainers!
The science behind these oscillating plates is actually quite interesting and despite the hint of sarcasm, some benefit can be gained for certain groups of people, such as injured sportsmen and women. If the claims are correct, exercises on the plate cause the muscles to contract 30–50 times a second, which will stimulate the metabolism to a point and possibly over time contribute to a degree of weight loss.
This is all well and good, but why not go for a brisk walk instead and if you want to lose weight by having your muscle violently vibrate, why not sit on the number 32 bus near the engine? That’ll make your legs vibrate and it doesn’t cost anywhere near £5,000.
Vibrating platforms are expensive that are marketed extremely well and, with the help of a few select celebrities (who don’t eat much), these machines claim to work miracles for fitness levels and weight loss in minimal time. If you have a spare £5,000 hanging around, a vibrating plate may very well add variety to your workout and if used regularly, it may help to tone the muscles and be very useful to hang your washing on.
I certainly wouldn’t rush out to buy one if you think it’s the answer to reducing your midriff, though!
Expensive Gimmick or a Genius Invention?
The whole concept of losing weight and getting into shape simply by standing on a vibrating plate has invited huge media attention, all thanks to excellent marketing and celebrity endorsements. The notion of standing, sitting or lying on something that effectively does the exercise for you is every dieter’s dream – and the manufacturers know it. We live in a society where we want everything now and with minimal effort, and vibrating platforms appear to be that miracle ‘pill’ every dieter would die for. It intrigues me that these vibrating plates are marketed with claims that you can:
• Improve fitness levels
• Increase fat combustion
• Improve coordination
• Reduce stress
• Improve flexibility.
All of these miraculous results can apparently be achieved in 10–20 minutes without raising a sweat. It’s everyone’s dream. A quick 10 minutes’ standing on a vibrating platform and your workout is done – you can now spend more time in the pub rather than wasting time at the gym and wearing out your trainers!
The science behind these oscillating plates is actually quite interesting and despite the hint of sarcasm, some benefit can be gained for certain groups of people, such as injured sportsmen and women. If the claims are correct, exercises on the plate cause the muscles to contract 30–50 times a second, which will stimulate the metabolism to a point and possibly over time contribute to a degree of weight loss.
Vibrating platforms are expensive that are marketed extremely well and, with the help of a few select celebrities (who don’t eat much), these machines claim to work miracles for fitness levels and weight loss in minimal time. If you have a spare £5,000 hanging around, a vibrating plate may very well add variety to your workout and if used regularly, it may help to tone the muscles and be very useful to hang your washing on.
I certainly wouldn’t rush out to buy one if you think it’s the answer to reducing your midriff, though!
Sunday, 18 April 2010
The Health and Sports Benefits of Milk
The Health and Sports Benefits of Milk
The nine essential nutrients found in milk are critical to good health and the prevention of chronic disease. Research supports milk’s benefits for hypertension, bone health, osteoporosis and even certain types of cancer.
Hypertension:
Hypertension or high blood pressure afflicts one in five and is the leading cause of heart disease and stroke. Many studies suggest that fat free or low fat milk, as part of a low fat diet, may help reduce the risk of hypertension. Research shows that a low fat eating plan called "DASH" (Dietary Approaches to Stop Hypertension), which includes three servings of low fat dairy foods and 8 to 10 servings of fruits and vegetables, may help lower blood pressure as effectively as some medications. A clinical trial of the effects on blood pressure of reduced dietary sodium and the DASH dietary pattern has proved successful with consistent results.
Bone Health:
Including dairy products, like milk, cheese and yogurt to your menu when you’re dieting helps ensure that you’re not losing bone density along with the pounds. Dairy’s role in preventing osteoporosis, strengthening bones and providing calcium and other essential nutrients has long been established and lauded by the nutrition and science community. Dairy foods help to build your bone bank, which research shows plays an important role in helping reduce osteoporosis risk. A research review in the Journal of the American College of Nutrition examined 138 studies exploring the relationship between bone health and calcium intake and found overwhelming evidence that lifelong calcium intake is one of the most significant factors for reducing the risk of fracture due to osteoporosis.
Cancer:
Research shows people at risk for colon cancer may have another reason to consume at least three servings of dairy products per day. A study published in Nutrition and Cancer indicates that low fat dairy products – including low fat milk, cheese and yogurt – may help reduce the risk of colon cancer, the third leading cause of cancer deaths in the United States. This area of research is emerging. Comparison of calcium supplementation or low-fat dairy foods upon epithelial cell proliferation and differentiation, studies of the aforementioned shown positive and neutral benefits.
Nutrient Package:
No other foods offer quite the same nutrients as milk and dairy products. Most authorities, including the National Institutes of Health and the American Dietetic Association, recommend calcium-rich foods like low fat milk and dairy products – rather than supplements – as the preferred source of calcium. The American diet is chronically low in calcium – a nutrient that plays a valuable role in building strong bones and reducing the risk of osteoporosis. Research indicates calcium may also reduce high blood pressure and decrease the risk of heart disease and certain cancers. The latest evidence suggests that calcium may even help in the fight against obesity – which has become an epidemic in America. Studies indicate that calcium plays a role in the body’s natural fat burning ability and may make weight loss efforts more effective.
Milk – The New Sports Drink
There has been growing interest in the potential use of bovine milk as an exercise beverage, especially during recovery from resistance training and endurance sports. Based on the limited research, milk appears to be an effective post-resistance exercise beverage that results in favourable acute alterations in protein metabolism. Milk consumption acutely increases muscle protein synthesis, leading to an improved net muscle protein balance. Furthermore, when post-exercise milk consumption is combined with resistance training (12 weeks minimum), greater increases in muscle hypertrophy and lean mass have been observed. Although research with milk is limited, there is some evidence to suggest that milk may be an effective post-exercise beverage for endurance activities. Low-fat milk has been shown to be as effective, if not more effective, than commercially available sports drinks as a re-hydration beverage. Milk represents a more nutrient dense beverage choice for individuals who partake in strength and endurance activities, compared to traditional sports drinks. Bovine low-fat fluid milk is a safe and effective post exercise beverage for most individuals, except for those who are lactose intolerant. Further research is warranted to better delineate the possible applications and efficacy of bovine milk in the field of sports nutrition.
Milk, like all aspects of nutrition is often surrounded by controversy. From the nut job tinfoil on the head anti-milk zealots to bodybuilders who say that milk makes you smooth, milk is often thought of as a terrible food for adult humans to eat.
Yet, objectively milk is an excellent source of high quality protein (a mix of casein and whey), carbohydrates (lactose, which admittedly some people have problems digesting) along with providing fluids, highly bio-available calcium, and electrolytes. Old time lifters often built large amounts of muscle mass with a program of squats and a gallon of milk per day; the idea is still around in various incarnations. In contrast to the anti-milk zealots, milk has been shown to have a number of potential health benefits beyond any sporting applications that may exist.
I’m not going to address the controversy regarding milk here, sufficed to say I’m on the side of milk (and dairy foods in general) being excellent for athletes and folks trying to improve body composition. The combination of both fast whey and slow casein is excellent for a lot of sporting and athletic applications; dairy calcium improves body opus, etc. And while dairy does contain quite a bit of sodium (which is what I suspect causes the issues with ’smoothness’ for contest bodybuilders), this is only an issue on the day of the contest. Dropping milk 16 weeks out can only hurt fat loss, not help it.
Which brings me in a roundabout way to research examining the potential of milk as a sports drink
The paper first examines much of what I talked about above, the overall macro-nutrient profile of milk. In that the recent area of research for sports nutrition revolves around carbohydrate, protein/amino acid intake, along with fluids and electrolytes, milk ends up covering all of those nutritional bases.
As noted above, milk contains a combination of both casein (a slow digesting protein) and whey (fast acting), along with a large proportion of the branched chain amino acids (BCAA). It also contains carbohydrates (lactose, see my note at the end of this piece), along with minerals, both sodium and potassium. Of course, milk automatically contains fluid and hydration/fluid balance is also important for optimal performance and recovery.
Moving on the paper first examines research on milk and resistance training adaptations. A number of studies have been performed from acute (single drink) studies to longer work looking at lean body mass gain. In one acute study, both fat free and whole milk were shown to improve protein synthesis following training; the whole milk worked better although the researchers weren’t sure why.
Of more interest, milk was shown to be superior to a soy based drink (both drinks contained identical protein, carbs and calories) in terms of lean body mass gains over 3-8 weeks. In addition, not only did the milk group gain more lean body mass, they lost a bit of fat. Of some interest, it was thought that the superiority of the milk was due to its slower digestion compared to the soy (a fast protein).
“Consumption of low-fat milk appears to create an anabolic environment following resistance training and over the long term with training, it appears that greater gains in lean mass and muscle hypertrophy can be obtained. Furthermore, milk may also lead to greater losses of body fat when it is consumed following resistance training.”
Now, moving onto endurance training, it’s first important to note that endurance athletes have a couple of issues to deal with (in terms of both performance and recovery) that strength trainers don’t necessarily have to deal with. This includes hydration and performance during training/competition as well as glycogen re-synthesis and re-hydration following training. While those certainly can be an issue following very voluminous strength training, they tend to be a bigger issue for endurance type training.
Now, about a zillion studies (give or take a couple hundred thousand) have looked at the impact of carbohydrate intake on endurance performance. The research is mixed and whether or not carbs help depends on the duration and intensity of training. Of more relevance here, some research has examined whether adding small amounts of protein during endurance competition can help performance. Some of it finds a benefit, some of it doesn’t; there is still some controversy over this issue.
In this vein, some work has examined the impact of milk during endurance training. While some potential benefits (such as increased blood amino acid levels) were seen, no performance benefits were seen and the subjects reported a fuller stomach due to the milk; this was likely due to the milk more slowly emptying from the stomach. This isn’t a good thing and what research has found is a benefit of protein during endurance training invariably used faster proteins (whey or casein hydrolysate). I would not recommend milk during training.
However, as a post-workout drink, milk appears to be a good choice for endurance athletes. Some work has found that the combination of protein and carbs leads to better glycogen re-synthesis; however no research has directly examined milk in this context. One study compared chocolate milk to a commercial carbohydrate drink and found that the chocolate milk was at least as good at promoting performance as the carbohydrate drink.
With regards to hydration, a previous research reviewed examined Milk as an Effective Post-Exercise Re-hydration Drink, finding that milk was superior to water or commercial carbohydrate drinks for re-hydration following endurance exercise, presumably due to the sodium and potassium content.
“The limited literature that does exist suggests that milk is as effective as commercially available sports drinks at facilitating recovery for additional performance…Furthermore, milk is also a very effective beverage at promoting fluid recovery following dehydrating exercise in the heat.”
Practical Application
Clearly the research to date suggests that milk may be a superior post-workout drink following resistance training (at least compared to a fast protein like soy) and may have benefits for endurance athletes as well in terms of promoting glycogen synthesis, recovery and re-hydration following training.
I’m big on milk and milk proteins; they have massive advantages in terms of their protein content, dairy calcium, and other effects. Milk is readily available, tasty and relatively inexpensive.
However, there are a couple of caveats. For large athletes who need a large amount of carbohydrates or protein following training, milk may not be an ideal way of getting it. A typical 220g serving of milk contains roughly 12 grams of carbohydrates and 8 grams of protein. A large resistance training athlete might need 4-5 times that, many nutrients following training and drinking that much milk may not be feasible.
A compromise solution might be to use milk as a base and add extra nutrients (such as maltodextrin or dextrose powder for carbs and protein powder for protein) to achieve a higher nutrient density than milk itself can provide. So 400 grams. (2 cups) of milk with extra carbs/protein would get the benefits of milk along with sufficient nutrients for larger athletes to recovery. Similar comments would apply to endurance athletes who often need very large amounts of carbs following exhaustive training; drinking 4+ cups of milk following training may not be feasible.
As a final comment, if there is one major problem with milk for many people, it’s the presence of lactose (milk-sugar). Lactose, like all digestible carbohydrates requires a specific enzyme to be broken down called lactase. However, some people lose the ability to produce lactase/digest lactose; this can occur either completely or relatively (in the latter case, folks can handle small amounts of dairy).
Lactose intolerance, which should not be confused with a true milk allergy, can cause stomach upset, gas, and diarrhoea in predisposed people; it’s racially based and some ethnicities are more or less likely to have problems. For those with lactose intolerance, but who wish to use milk following training there are several options.
The first is to find a source of lactose free milk. Brands such as Lactaid add lactase to milk to digest the lactose into glucose and galactose; this typically results in sweeter milk but without the offending lactase. Lactase pills are also available which can be taken with milk to help with digestion. Finally, there are products which claim to increase lactase levels in the gut and some people find that milk consumed with other food is tolerable; additionally, regular yogurt consumption can improve the ability to digest lactose.
The nine essential nutrients found in milk are critical to good health and the prevention of chronic disease. Research supports milk’s benefits for hypertension, bone health, osteoporosis and even certain types of cancer.
Hypertension:
Hypertension or high blood pressure afflicts one in five and is the leading cause of heart disease and stroke. Many studies suggest that fat free or low fat milk, as part of a low fat diet, may help reduce the risk of hypertension. Research shows that a low fat eating plan called "DASH" (Dietary Approaches to Stop Hypertension), which includes three servings of low fat dairy foods and 8 to 10 servings of fruits and vegetables, may help lower blood pressure as effectively as some medications. A clinical trial of the effects on blood pressure of reduced dietary sodium and the DASH dietary pattern has proved successful with consistent results.
Bone Health:
Including dairy products, like milk, cheese and yogurt to your menu when you’re dieting helps ensure that you’re not losing bone density along with the pounds. Dairy’s role in preventing osteoporosis, strengthening bones and providing calcium and other essential nutrients has long been established and lauded by the nutrition and science community. Dairy foods help to build your bone bank, which research shows plays an important role in helping reduce osteoporosis risk. A research review in the Journal of the American College of Nutrition examined 138 studies exploring the relationship between bone health and calcium intake and found overwhelming evidence that lifelong calcium intake is one of the most significant factors for reducing the risk of fracture due to osteoporosis.
Cancer:
Research shows people at risk for colon cancer may have another reason to consume at least three servings of dairy products per day. A study published in Nutrition and Cancer indicates that low fat dairy products – including low fat milk, cheese and yogurt – may help reduce the risk of colon cancer, the third leading cause of cancer deaths in the United States. This area of research is emerging. Comparison of calcium supplementation or low-fat dairy foods upon epithelial cell proliferation and differentiation, studies of the aforementioned shown positive and neutral benefits.
Nutrient Package:
No other foods offer quite the same nutrients as milk and dairy products. Most authorities, including the National Institutes of Health and the American Dietetic Association, recommend calcium-rich foods like low fat milk and dairy products – rather than supplements – as the preferred source of calcium. The American diet is chronically low in calcium – a nutrient that plays a valuable role in building strong bones and reducing the risk of osteoporosis. Research indicates calcium may also reduce high blood pressure and decrease the risk of heart disease and certain cancers. The latest evidence suggests that calcium may even help in the fight against obesity – which has become an epidemic in America. Studies indicate that calcium plays a role in the body’s natural fat burning ability and may make weight loss efforts more effective.
Milk – The New Sports Drink
There has been growing interest in the potential use of bovine milk as an exercise beverage, especially during recovery from resistance training and endurance sports. Based on the limited research, milk appears to be an effective post-resistance exercise beverage that results in favourable acute alterations in protein metabolism. Milk consumption acutely increases muscle protein synthesis, leading to an improved net muscle protein balance. Furthermore, when post-exercise milk consumption is combined with resistance training (12 weeks minimum), greater increases in muscle hypertrophy and lean mass have been observed. Although research with milk is limited, there is some evidence to suggest that milk may be an effective post-exercise beverage for endurance activities. Low-fat milk has been shown to be as effective, if not more effective, than commercially available sports drinks as a re-hydration beverage. Milk represents a more nutrient dense beverage choice for individuals who partake in strength and endurance activities, compared to traditional sports drinks. Bovine low-fat fluid milk is a safe and effective post exercise beverage for most individuals, except for those who are lactose intolerant. Further research is warranted to better delineate the possible applications and efficacy of bovine milk in the field of sports nutrition.
Milk, like all aspects of nutrition is often surrounded by controversy. From the nut job tinfoil on the head anti-milk zealots to bodybuilders who say that milk makes you smooth, milk is often thought of as a terrible food for adult humans to eat.
Yet, objectively milk is an excellent source of high quality protein (a mix of casein and whey), carbohydrates (lactose, which admittedly some people have problems digesting) along with providing fluids, highly bio-available calcium, and electrolytes. Old time lifters often built large amounts of muscle mass with a program of squats and a gallon of milk per day; the idea is still around in various incarnations. In contrast to the anti-milk zealots, milk has been shown to have a number of potential health benefits beyond any sporting applications that may exist.
I’m not going to address the controversy regarding milk here, sufficed to say I’m on the side of milk (and dairy foods in general) being excellent for athletes and folks trying to improve body composition. The combination of both fast whey and slow casein is excellent for a lot of sporting and athletic applications; dairy calcium improves body opus, etc. And while dairy does contain quite a bit of sodium (which is what I suspect causes the issues with ’smoothness’ for contest bodybuilders), this is only an issue on the day of the contest. Dropping milk 16 weeks out can only hurt fat loss, not help it.
Which brings me in a roundabout way to research examining the potential of milk as a sports drink
The paper first examines much of what I talked about above, the overall macro-nutrient profile of milk. In that the recent area of research for sports nutrition revolves around carbohydrate, protein/amino acid intake, along with fluids and electrolytes, milk ends up covering all of those nutritional bases.
As noted above, milk contains a combination of both casein (a slow digesting protein) and whey (fast acting), along with a large proportion of the branched chain amino acids (BCAA). It also contains carbohydrates (lactose, see my note at the end of this piece), along with minerals, both sodium and potassium. Of course, milk automatically contains fluid and hydration/fluid balance is also important for optimal performance and recovery.
Moving on the paper first examines research on milk and resistance training adaptations. A number of studies have been performed from acute (single drink) studies to longer work looking at lean body mass gain. In one acute study, both fat free and whole milk were shown to improve protein synthesis following training; the whole milk worked better although the researchers weren’t sure why.
Of more interest, milk was shown to be superior to a soy based drink (both drinks contained identical protein, carbs and calories) in terms of lean body mass gains over 3-8 weeks. In addition, not only did the milk group gain more lean body mass, they lost a bit of fat. Of some interest, it was thought that the superiority of the milk was due to its slower digestion compared to the soy (a fast protein).
“Consumption of low-fat milk appears to create an anabolic environment following resistance training and over the long term with training, it appears that greater gains in lean mass and muscle hypertrophy can be obtained. Furthermore, milk may also lead to greater losses of body fat when it is consumed following resistance training.”
Now, moving onto endurance training, it’s first important to note that endurance athletes have a couple of issues to deal with (in terms of both performance and recovery) that strength trainers don’t necessarily have to deal with. This includes hydration and performance during training/competition as well as glycogen re-synthesis and re-hydration following training. While those certainly can be an issue following very voluminous strength training, they tend to be a bigger issue for endurance type training.
Now, about a zillion studies (give or take a couple hundred thousand) have looked at the impact of carbohydrate intake on endurance performance. The research is mixed and whether or not carbs help depends on the duration and intensity of training. Of more relevance here, some research has examined whether adding small amounts of protein during endurance competition can help performance. Some of it finds a benefit, some of it doesn’t; there is still some controversy over this issue.
In this vein, some work has examined the impact of milk during endurance training. While some potential benefits (such as increased blood amino acid levels) were seen, no performance benefits were seen and the subjects reported a fuller stomach due to the milk; this was likely due to the milk more slowly emptying from the stomach. This isn’t a good thing and what research has found is a benefit of protein during endurance training invariably used faster proteins (whey or casein hydrolysate). I would not recommend milk during training.
However, as a post-workout drink, milk appears to be a good choice for endurance athletes. Some work has found that the combination of protein and carbs leads to better glycogen re-synthesis; however no research has directly examined milk in this context. One study compared chocolate milk to a commercial carbohydrate drink and found that the chocolate milk was at least as good at promoting performance as the carbohydrate drink.
With regards to hydration, a previous research reviewed examined Milk as an Effective Post-Exercise Re-hydration Drink, finding that milk was superior to water or commercial carbohydrate drinks for re-hydration following endurance exercise, presumably due to the sodium and potassium content.
“The limited literature that does exist suggests that milk is as effective as commercially available sports drinks at facilitating recovery for additional performance…Furthermore, milk is also a very effective beverage at promoting fluid recovery following dehydrating exercise in the heat.”
Practical Application
Clearly the research to date suggests that milk may be a superior post-workout drink following resistance training (at least compared to a fast protein like soy) and may have benefits for endurance athletes as well in terms of promoting glycogen synthesis, recovery and re-hydration following training.
I’m big on milk and milk proteins; they have massive advantages in terms of their protein content, dairy calcium, and other effects. Milk is readily available, tasty and relatively inexpensive.
However, there are a couple of caveats. For large athletes who need a large amount of carbohydrates or protein following training, milk may not be an ideal way of getting it. A typical 220g serving of milk contains roughly 12 grams of carbohydrates and 8 grams of protein. A large resistance training athlete might need 4-5 times that, many nutrients following training and drinking that much milk may not be feasible.
A compromise solution might be to use milk as a base and add extra nutrients (such as maltodextrin or dextrose powder for carbs and protein powder for protein) to achieve a higher nutrient density than milk itself can provide. So 400 grams. (2 cups) of milk with extra carbs/protein would get the benefits of milk along with sufficient nutrients for larger athletes to recovery. Similar comments would apply to endurance athletes who often need very large amounts of carbs following exhaustive training; drinking 4+ cups of milk following training may not be feasible.
As a final comment, if there is one major problem with milk for many people, it’s the presence of lactose (milk-sugar). Lactose, like all digestible carbohydrates requires a specific enzyme to be broken down called lactase. However, some people lose the ability to produce lactase/digest lactose; this can occur either completely or relatively (in the latter case, folks can handle small amounts of dairy).
Lactose intolerance, which should not be confused with a true milk allergy, can cause stomach upset, gas, and diarrhoea in predisposed people; it’s racially based and some ethnicities are more or less likely to have problems. For those with lactose intolerance, but who wish to use milk following training there are several options.
The first is to find a source of lactose free milk. Brands such as Lactaid add lactase to milk to digest the lactose into glucose and galactose; this typically results in sweeter milk but without the offending lactase. Lactase pills are also available which can be taken with milk to help with digestion. Finally, there are products which claim to increase lactase levels in the gut and some people find that milk consumed with other food is tolerable; additionally, regular yogurt consumption can improve the ability to digest lactose.
Wednesday, 14 April 2010
The Rider's Guide to Snow, Weather, and Light Conditions
The Rider's Guide to Snow, Weather, and Light Conditions
After a few more days Snowboarding in the Alps this season I thought I'd write about the varied types of conditions you will encounter as you ride. These conditions occur as a combination of the type of snow underfoot and the type of weather over your head. It's not all sunny days on perfect snow.SNOW CONDITIONS:
Bumps--There are bumps, and then there are buried Volkswagens! Bumps are probably better left for those who feel comfortable in them and can maintain board control. They are impossible to learn in, because you get tossed this way and that down the fall line. Bumps are caused by the repetitive action of really good skiers flying down a slope, so they can appear almost over the course of a single weekend. Just because there weren't bumps on your favorite run yesterday doesn't mean there aren't any now!
Corn--large, loose granular snow, usually found in the spring. This condition is caused by snow that melts during the day and then refreezes overnight. Corn is okay to learn in, but it doesn't represent the best.
Crud--broken chunks of snow, like skiing through avalanche debris. Crud is hard on the knees and body in general. This is not an optimal snow condition for beginners.
Crust--harder snow on top of a softer base. When you walk across crust, your boots will often break through and sink to the bottom. This can happen to powder that has never been groomed and/or has not been exposed to a little melting and refreezing. Crust can get broken up and become crud. Avalanches occur when the soft snow under crust collapses.
Groomed--At most resorts, snowcats come through overnight to comb some areas of snow into even layers, called corduroy. This is by far the best surface to learn on. Most green runs and many blue runs are groomed regularly at most resorts.
Hard Pack--snow that becomes very firmly packed because it hasn't ever melted and then become refrozen. This is a very common condition during cold winter months. Some resorts may use the terms "packed powder" and "hard pack" interchangeably. Hard pack is great to learn on, although it is a little more difficult to learn to execute clean turns in.
Ice--dangerous and scary. You often hear ice scrape beneath skis and snowboards, so you know it's there even if you cannot see it. It's usually hidden below a thin coating of blown snow, and you don't know it until you hit it. Pay attention to the sounds other skiers and snowboarders make as they come down the slope. Beginners will find it very difficult to hold an edge and maintain control. This is not a good choice for learning.
Man-made--This type of snow is made by machine because Mother Nature is not cooperating. Man-made snow is usually hard and gritty but good to learn on. This is what you encounter at the beginning of the season at most resorts that have snow-making capabilities.
Packed Powder--This is the most common condition you will encounter. It is created when powder has become compressed either through machine grooming, skier/rider traffic, or weather conditions. It's not fluffy anymore, but it's not exactly hard, either. Packed powder is great to learn on.
Powder--very dry, fine, cold, fluffy particles (sometimes called champagne powder). Powder is fun to learn jumps (and therefore fall) in, but it's almost impossible for a beginner to tackle since you need considerable speed and turning ability to prevent from getting bogged down and sometimes stuck. If it's been snowing all night, expect powder unless the run is groomed. Called "freshies" or "pow-pow," fresh powder is the cause of "powder fever" that results in many a person playing hooky. True snowlovers arrive at the crack dawn after a huge dump to get first tracks.
Slush--soft, wet, and sticky, usually encountered in the spring or at resorts that are very humid. Slush sticks to your board, skis, clothes, anything it can. It makes for very slow going--if speed is your thing, you will be disappointed. Great for the beginner, since it can help slow you down and make you feel more in control. The weather conditions that accompany slush are wonderful--warm sun, mild wind, and good light.
WEATHER AND LIGHT CONDITIONS:
Bright Light/Sunny--Lots of sun in the sky means lots of glare from the snow. Everything is visible and crystal clear. Sunny conditions are great to learn in if you have the proper eyewear. Sun that glances off ice can effectively burn unprotected eyes. Use polarized and mirrored lenses in your sunglasses or goggles.
Flat Light--This occurs when the sun is blocked by thick clouds. You won't be able to see the bumps or true surface texture as well,and shadows are darker. Flat light can be present when it's lightly snowing. While it's okay to learn in, use amber/orange lenses to help bring out the definition of the terrain.
Night Riding--If you are at a resort that uses night lighting for skiing, you'll notice that surface texture is pretty much impossible to read. This is very intuitive riding, like riding with a blindfold on. Obstacles are even harder to see, as are other skiers and riders. This is not a good choice for beginners. For any night-riding excursion, either at a resort or in the backcountry, use clear lenses in your goggles or sunglasses. You still need wind protection but don't want to hinder your ability to see detail.
Partly Cloudy--This is by far my favorite time to ride--it has just the right type of lighting to illuminate the surface texture, yet it's not too harsh on the eyes. You will probably need to bring both polarized/mirrored and amber/orange lenses since the sun will play hide and seek with you.
Wind--Hard pack or icy spots are sometimes uncovered when the wind blows powder or granular snow around. Wind equals windchill equals cold--which can mean that your face, hands, and feet feel like they are frozen. This is a miserable way to try and learn. Blowing snow creates a unique hazard--now you see it, now you don't, now you see it again! Make sure your lenses match the sun condition but still keep the wind out of your eyes.
White Out--Forget it! You don't know which way is down, you can't see your friends, you can't even see the slope. Remember trying to drive in a blizzard? When combined with wind, watch out for blowing snow that somehow finds its way into every nook and cranny. You will have no visibility, so use amber/orange or clear lenses to keep out the wind and offer some way to discern detail.
Packed Powder--This is the most common condition you will encounter. It is created when powder has become compressed either through machine grooming, skier/rider traffic, or weather conditions. It's not fluffy anymore, but it's not exactly hard, either. Packed powder is great to learn on.
Powder--very dry, fine, cold, fluffy particles (sometimes called champagne powder). Powder is fun to learn jumps (and therefore fall) in, but it's almost impossible for a beginner to tackle since you need considerable speed and turning ability to prevent from getting bogged down and sometimes stuck. If it's been snowing all night, expect powder unless the run is groomed. Called "freshies" or "pow-pow," fresh powder is the cause of "powder fever" that results in many a person playing hooky. True snowlovers arrive at the crack dawn after a huge dump to get first tracks.
Slush--soft, wet, and sticky, usually encountered in the spring or at resorts that are very humid. Slush sticks to your board, skis, clothes, anything it can. It makes for very slow going--if speed is your thing, you will be disappointed. Great for the beginner, since it can help slow you down and make you feel more in control. The weather conditions that accompany slush are wonderful--warm sun, mild wind, and good light.
WEATHER AND LIGHT CONDITIONS:
Bright Light/Sunny--Lots of sun in the sky means lots of glare from the snow. Everything is visible and crystal clear. Sunny conditions are great to learn in if you have the proper eyewear. Sun that glances off ice can effectively burn unprotected eyes. Use polarized and mirrored lenses in your sunglasses or goggles.
Flat Light--This occurs when the sun is blocked by thick clouds. You won't be able to see the bumps or true surface texture as well,and shadows are darker. Flat light can be present when it's lightly snowing. While it's okay to learn in, use amber/orange lenses to help bring out the definition of the terrain.
Night Riding--If you are at a resort that uses night lighting for skiing, you'll notice that surface texture is pretty much impossible to read. This is very intuitive riding, like riding with a blindfold on. Obstacles are even harder to see, as are other skiers and riders. This is not a good choice for beginners. For any night-riding excursion, either at a resort or in the backcountry, use clear lenses in your goggles or sunglasses. You still need wind protection but don't want to hinder your ability to see detail.
Partly Cloudy--This is by far my favorite time to ride--it has just the right type of lighting to illuminate the surface texture, yet it's not too harsh on the eyes. You will probably need to bring both polarized/mirrored and amber/orange lenses since the sun will play hide and seek with you.
Wind--Hard pack or icy spots are sometimes uncovered when the wind blows powder or granular snow around. Wind equals windchill equals cold--which can mean that your face, hands, and feet feel like they are frozen. This is a miserable way to try and learn. Blowing snow creates a unique hazard--now you see it, now you don't, now you see it again! Make sure your lenses match the sun condition but still keep the wind out of your eyes.
White Out--Forget it! You don't know which way is down, you can't see your friends, you can't even see the slope. Remember trying to drive in a blizzard? When combined with wind, watch out for blowing snow that somehow finds its way into every nook and cranny. You will have no visibility, so use amber/orange or clear lenses to keep out the wind and offer some way to discern detail.
Subscribe to:
Posts (Atom)