Everything you ever wanted to know about Protein

    If you watch fitness cooking videos on social media, you have undoubtedly seen (and heard) the emphasis placed on protein. Some are legit and incorporate more protein in a recipe that is more on the healthy side; others just add protein powder to pancake mix call it high protein pancake recipe. What is all the craze about protein?

    First and foremost, protein is a macronutrient. The body need protein in large amounts for basic metabolic functions such as growth and development. It also serves as the primary structural element for the building block of cells. You may have seen protein powders at the store that mention Amino Acids. This is a marketing technique for Amino means nitrogen containing. In other words, all protein contains amino acids. The type of amino acids is more important than simply having amino acids. There are three categories of amino acids. Non-essential amino acids are synthesized by the body and are not necessarily needed. Hence the term non-essential. Essential amino acids are not synthesized by the body and must be consumed. There are nine of them with leucine being the most essential for protein synthesis. eight are considered conditional and are only needed during illness and stress. You may have seen Whey or Casein on protein powders at the store. Both contain all the essential amino acids and derived from milk. The main difference is how the body digests them. Whey is more fast acting and mixes well with water, while casein is absorbed slower. Either one is acceptable. Protein promotes satiety within the body meaning it makes you feel fuller with less calories. It also has the highest thermic effect meaning it takes the body more effort to process. This is why diets high in protein tend to work. In a pinch protein can also be used for fuel. This is breaking glass in case of emergency type situation. The body would prefer to use carbs for energy and fat has the highest yielding of energy per gram.

    How much protein should you consume? It all depends. An average joe should be eating at least one gram of protein per kilogram of body weight. This is basic protein requirements to sustain the bodies structures. If you more into aerobic training 1 to 1.6 grams per kilogram is acceptable since carbs would be the primary focus of the diet. Strength training requires more protein. 1.4-1.7 is the recommended dosage to repair damaged muscles through training and to maintain muscle mass. Protein is an expensive muscle to maintain hence the increased need for protein. Now if you are cutting or in a caloric deficit then even more protein is required to maintain muscle mass. 1.8-2.7 per kilogram of body weight is recommended for folks in a caloric deficit.

    A more debated issue is the anabolic window after training. The anabolic window comes after training when muscle tissue is most receptive to amino acids. Training after eating usually negates the anabolic window. Training in a fasted state requires more protein after resistance training. Either way small amounts of protein do help. Shooting for 20-25 grams of protein after training is a good rule of thumb.     

         

Post training nutrition for strength training

     Continuing on with the theme of pre,during and post nutrition training is our last segment. Post nutrition training after strength training.

    If you can remember the last post where carbs were the center point of the meal. Protein is the center piece of this meal. Protein as you may know repairs damaged muscle tissue and, in a pinch, can provide an energy source in a process called gluconeogenesis (new glucose). The type of protein doesn't matter...to a degree. With animal sources (including whey and casein) you get all the essential amino acids (we fitness folk call it a complete protein); vegetarians have to mix and match in order to eat foods that have a complete amino acid profile. Eggs are an excellent source of a complete protein (depending on your lifestyle) otherwise rice and beans form a complete protein.

    Post workout protein requirements vary in detail. If you're training again that day, then look to consume a higher glycemic carb with 20g-30g of protein.  That way your consuming entire carbs to fill glycogen and prepare your body to train again. If you're only working out once per day, then stick with low glycemic carbs and 20g-30g of protein with the post workout meal. If your over 40 then eating 40g of protein is recommended. Eating carbs along with post workout protein does two things: 1) replenish glycogen levels and 2) spares protein from an energy source. Sparing protein in terms of an energy source allow protein to do what it does best: Repair damaged muscle tissue. The key to the protein is the leucine content. Leucine is an Amino Acid that stimulates muscle cell growth.

    This post is going to cover a popular fitness myth and post workout protein. You may have heard about an anabolic window. Many bodybuilders or your local gym bro swears by the anabolic window. To a degree this is true. Working out under a fasted state (3+ hours post meal) then the anabolic window exists. If you have worked out after eating several meals, then the "anabolic" window is very minimal.

    In terms of overall nutrition for strength training it is recommended to consume 5g-6g of carbs per kilogram of body weight and 1.4g-1.7g of protein per day. Personally, I stick to 1.5g because the math is easier in my head. That would be 128g of protein per day. It is possible to consume over the recommended amount; however, a few things to consider protein sources are more expensive at the grocery store and muscle cells can only tolerate so much protein at one time. Once you have reached saturation the main effect of protein is lost. If you're on a cut, then higher protein is recommended due to the fulfilling nature of protein. carb sources are to be timed according in order to consume more protein and less carbs.  

Adaptations to Resistance Training (Muscular)

    Gym bros across the country are like Brucie in the Longest Yard for this article. You know when Brucie comes in the game to kick the onside kick and yell "Brucie time to shine!" Yes, gym bro this article is dedicated to you and how to get big "Yea bro you lift heavy and eat protein. Thats how you get swole!!" To a degree they are correct. However, the process of building muscle is a bit more complicated. For starters, hypertrophy (getting swole for the gym bros) takes a longer process for as you remember Neural adaptations takes place first. Depending on your genetics, training history, hormonal response (patience.... we will get to hormonal responses), nutrition, and stress of training. Newbie gains are a real thing so if your brand new or a novice lifter you're going to make strides in the weight room faster than a more trained lifter. A more trained lifter already has neural adaptations in place and has to further adapt to elicit more adaptations. Nutrition boils down to carbohydrate and protein consumption to replace glycogen lost and repair damaged muscle tissue. Stress of training pertains to the intensity of the workout. Continued increase volume of workouts will induce more adaptations and increased muscle tissue.

    So, what does happen after neural adaptations? Deep into muscle tissue lay a sheath of muscle fibers called Myofibrils. Within Myofibrils lay two proteins Myosin and Actin. Myosin and actin are the key to muscle contraction. They operate like pistons in an engine consistency moving to produce movement. through a process called the Sliding Filament Theory.

Cross section of a Muscle Tissue.

    As you damage cells through a process called Exercise Induced Muscle Damage (EIMD). Through nutrition the cells grow back thicker and stronger. This is called protein synthesis; in order to have protein synthesis you have to have a net positive of protein intake. In laymen's terms you have to eat enough protein to rebuild these cells. After a workout the muscle cells are sensitive to protein synthesis for 48 hours. In addition to increased thickness of Myosin and Actin more myofibrils are added to your cell increasing the overall diameter of the muscle thus increasing the size (bigger muscles). This entire process is called myogenesis. Now, I am oversimplifying the entire process, but you get the gist. Another process is expressed in the fitness community called Hyperplasia. Hyperplasia is where the muscle splits and grows. This, however, is only a theory and has not been proven in humans. Animals (outside of humans) are thought to grow muscle tissue through Hyperplasia. 

       Ultimately, hypertrophy depends on a few factors that center around the training stimulus. Going to the gym and performing the same rep count with the same weight will not provide intense enough stimulus for the body to adapt. Strategic periodization will lead to continued growth-meaning lifting arms everyday may not be enough to stimulate bicep size. Increasing mechanical factors such as volume (reps and sets) and metabolic stimuli (stressing various energy systems) will lead to getting "swole" 

    

      

Daily Nutrition Strategies

     Before getting into the meat and potatoes (see what I did there) of this post I should mention that I am not a Dietician. It is out of my scope of practice to design meal plans of the individual person. I have knowledge about food and an idea of what is healthy but cannot issue a meal plan. My scope of practice is Personal Training. Another disclaimer that I should mention is that there is no ideal diet. Diets (much like exercise) should be individualized. This is why you will see ranges within this post.

I hate the word diet. It implies restrictions. I prefer nutrition. Food is fuel. Certain foods elicit a certain response to training. With that said a normal average dude is going to eat differently than an athlete. An average person may be trying to lose weight or gain weight for health reasons. A lifter may be cutting or bulking. On a side note (insert soap box) ……why bulk? To me it is an excuse to eat shitty foods and rationalize it as “bulking”.  “I got to get my calories in so I got to eat five doughnuts” horrible logic.  I digress. 

A Strength/Speed or hybrid athlete is going to eat differently than a more aerobic exercises. This post is going to focus on the strength/speed type. I’ll use myself as an example. Currently, I am 190 pounds or roughly 86 kg.

In terms of carbohydrates, I should be eating 5-6g per day. That is a range of 430-516 grams per day. While that seems like a lot, keep in mind that carbs in grams add up quickly. A ½ cup of oatmeal is 28g, a banana is 19g. That's 47g for breakfast. Coupled with lunch, dinner and snacks carb goals are attainable. Carbs are essential for energy usage and to spare protein sources for energy. Protein wise I should shoot for at least 1.5g per body weight which equates to 129g. For reference: one scoop of protein powder is 20g and a 3 oz of chicken breast is 26 grams. In one meal I have a solid baseline of protein goals. Protein is used to sustain and build muscle. In terms of fat, fill in your caloric goals with fat. If it seems that I am glossing over fat as a macronutrient it is because I am. Focus should be on carbs and protein due to energy requirements of those two macronutrients. Fats do provide energy to the body (in fact for every 1 calorie they provide 9g of energy), however for this specific training. 

For water intake it is recommended to consume at least 3.7L of water every day. That is nearly a gallon of water. Water intake is one of the more variable aspects of fitness because it depends on so many factors. Weather plays a significant factor. Hot, Humid climates require more water due to sweating factors, time of exercise is another. Big difference is when I work out at 5am as opposed to noon. The goal is to not lose more than 2% of body weight sweating as that will detract from performance.

These are simply recommendations. If another nutrition strategy works for you and your able to perform well then "Send it"

          

How to gain weight or lose weight effectively

          When you hear of an individual attempting to gain weight you hear the phrases bulking, dirty bulking and cutting. These are simply body building terms that mean gaining weight. You see these transformations on social media that depict a skinny guy then flash forward they are on a bulk and gain weight. Bulking is gaining lean muscle mass by a caloric surplus. Dirty bulking is the same thing with a crappy diet. It is merely an excuse to have the green light to eat trash food. Cutting is simply going into a caloric deficit. What you may not hear is the details on how to alter body composition.

        To determine the number of calories, needed to gain weight one must first establish how many calories it takes to sustain themselves throughout the day. Several factors play into a baseline: your RMR, activity level and thermogenic. The entire breakdown can be found here. A much easier process is to find a Total Daily Energy Expenditure (TDEE for short) calculator online. Keep in mind that it is an inexact science and using multiple calculators will yield various results. They won't be off by much, maybe 500-600 calories. The true way is trial and error. Weigh yourself and consume the caloric number provided by one of the calculators and see if you have lost weight, gained weight or remained the same. A simple way to take your weight in pounds then multiply by a certain activity level such as light, moderate and heavy. Light activity would be light walking, garage work, trades, etc. Moderate activity would include cycling, skiing, tennis or dancing. Heavy activity would be walking uphill with a load, basketball, climbing, soccer or American football. For males 17 is light, 19 is moderate and 23 is heavy. Females on the other hand would be 16, 17, and 20 respectively.

    Males

17 light

19 moderate

23   Heavy  

Females:

16 Light

17 Moderate

20 Heavy

For example, a 190-pound male that has moderate activity level would need to consume 3600 calories.

    Gaining weight is a slow process (much like losing weight!) add 500 calories to your daily calories. In our above example 4100 calories would be needed to gain weight. 3500 calories equal a pound, so an extra 500 calories would produce a pound a week. To maximize protein synthesis, ensure you're eating at least 1.5-2g of protein per kilogram of body weight. Muscle is expensive in terms of calories to sustain and in order to build muscle more protein is required to build said muscle. Additionally, 5-6g of carbohydrates per kilogram of body weight is needed to provide the body enough energy to sustain itself throughout the day and for workouts. These recommendations are more targeted towards folks training hypertrophy (building muscle). Aerobic activity requires a different ratio of carbs and protein.

    On the flip side losing weight is the same process just in reverse. Find your baseline calories then subtract 500 and that is your target calorie goal. Following the same process is a net loss of a pound a week. The only caveat is to ensure you're eating enough protein to sustain muscle building during a caloric deficit. 1.8-2.7g of protein per kilogram of body weight is recommended. 

    Whether you are looking to gain weight or to lose weight keep the caloric goal in mind. Determining how you consume your calories is up to your lifestyle. It does not matter when you consume those calories. It could be all at once with the one meal a day or smaller meals scattered throughout the day. Lifestyle dictates when you eat. If you job is a desk job with the freedom to eat every few hours, then smaller meals may be for you. A busier schedule that restricts feeding then less meals with higher calories may be ideal. 

What happens to your lungs during aerobic exercise.

        After publishing a blog about the heart pertaining to aerobic fitness it is only natural to make a follow up blog about oxygen during aerobic exercise.

        Take a moment and just breath, note the rhythm of the rise and fall of the chest, the pacing of your breathing. Just how normal it all feels. If you were to time how many breaths, you take in a min it would be in the range of 12-15 (pending any health concerns). During aerobic (with oxygen) exercise this may double to triple to approximately 35-45 breaths per min. -Breaking news- you breath more times during aerobic training then normal. This is due to a concept called oxygen deficit. Onset of aerobic training the aerobic system is a little slow to respond for the increased amount of oxygen. After running you know how you are still breathing hard? That principle is called Excess postexercise Oxygen Consumption (EPOC). Remember, during a lower intensity aerobic exercise oxygen pair with Macronutrients in order to provide ATP. Carbohydrates are the preferred source of fuel during aerobic training in a metabolic process called the Krebs cycle. Fats (fat oxidization) and Protein (protein oxidation) can be used in a pinch. (Also, why you should be consuming your daily protein requirements. By sparing protein the body utilizes more carbs and fats.). Much like the Cori cycle, the Krebs cycle starts with Glycogen morphing into pyruvate; with the presence of oxygen pyruvate goes into the mitochondria. From the mitochondria the Krebs cycle starts. The end result of the Krebs cycle produces 40 ATP. Now the entire process cost 2 ATP, so your body has 38 ATP to use for exercise.      

       The amount of air your breathing is called Tidal Volume. Now, the body does not use the entire Tidal Volume. Some is lost through the nose, mouth, trachea (anywhere that gas exchange does not take place. (gas exchange meaning the process of taking oxygen in an exhaling carbon dioxide). Roughly 150ml is not used during gas exchange which is called Anatomical dead space. Physiological dead space is a term for damaged alveoli (this is often negatable in healthy adults). Once air (outside of dead spaces) comes into the lungs and cells oxygen is used. The byproduct is called Carbon Dioxide and that is expelled by the lungs into the atmosphere.

    

       Once oxygen reaches the tissues the amount of oxygen that is consumed is called the Oxygen uptake. Many factors influence the demand for oxygen: muscle mass, metabolic efficiency and intensity of exercise. larger muscle mass (think running/rowing or cross-country skiing as opposed to stationary bike) and more intensity (faster tempo runs/intervals). Increased metabolic efficiency allows for an increase in oxygen uptake (better trained-more oxygen). The maximal oxygen uptake is better known as Vo2 max. Vo2 max is generally considered the gold standard of cardiovascular fitness. A true Vo2 max is typically found in a lab. Ironically Roger Banister (first miler to run under 4 minutes) inadvertently studied and implemented this during his training. It can be calculated by hand; however, it does require some math. Vo2=Q (Cardiac Output) times a-vo2 difference. It can also be determined in field testing (not as concrete but doable). Generally testing consists of a 1.5-mile run. For example, a 25-year-old male that runs a 10-minute 1.5 mile has an approximate Vo2 max of 52.   

         

        

Adaptations to Resistance Training (Endocrine system)

     Progressing through this current series of resistance training adaptations we have discussed the neural system, muscular, and connective tissue adaptations. Today's post will cover the hormonal responses towards resistance training. For fully disclosure, I'll briefly cover the role of the endocrine system in terms of resistance training as I've covered Testosterone, and Human Growth Hormone (HGH) in previous posts. Also, I'll be looking at the endocrine system is how it relates to resistance training.  

    Hormones are chemical messengers that are synthesized, stored and secreted into the blood by the endocrine glands. These glands can be found in multiple compartments in the body such as the brain (pituitary, hypothalamus), thyroid, liver, adrenal glands, kidneys, and sex hormones. Hormones that are released is the body's attempt to maintain homeostasis's. Binding of hormones to receptors to the body is often referred to as the lock and key theory. In this metaphor the keys would be the hormones released and the lock would be the hormone receptors. Much like locks and keys (hence the theory) a specific hormone bids with a specific receptor. Now, in some cases hormones can partially bind with another receptor or another chemical can bind with a receptor. Receptors can also be unresponsive to hormones which is called downregulation. Downregulation can be a negative aspect (think disease or illegal drugs), or it could be the muscle fiber is saturated with protein and can no longer intake additional protein. We have all heard about genetics and muscle growth. It is 100% true. Genetics play a significant factor in how swole you are going to be. This is another reason (outside of disease and drugs) that downregulation can occur. This is why the recommended dosage of protein is 20-25g every few hours. These hormones are secreted by the body before, during and after exercise in response to amount and type of stress (Anaerobic vs. Aerobic) and metabolic demands (Intensity of exercise) that exercise puts on the body. If I lift weights my body sends out hormones that can bind with the increased hormone receptors (chronic adaptation of resistance training is increased hormone receptors). Pending the intensity of the exercise the aftermath is commonly to rebuild and repair muscle tissue. Anabolic hormones are sent to signal deep inside the muscle tissue to receive additional nutrients in order to build and repair damaged tissues. This increased sensitivity of muscle tissue can be elevated for up to 24-48 hours. On the flip side catabolic or the degradation of cells can also take place. Too much exercise without proper nutrition and rest can cause an imbalance between catabolic and anabolic hormones. If that ratio tilts towards catabolic side, then overtraining may occur. Overtraining is a chemical imbalance in the body that may take weeks to months to recuperate from. This is why training plans must have rest days or at least a few light days to ensure the body has a chance to play catch up from the previous intense days. When creating or starting a new training plan pick a few days to allow the body to hormonally catch up.    

          

Everything you want to know about Testosterone

    If you have been in the gym more than a week then I have no doubt that you have heard some gym bro talking about testosterone. Testosterone is one of three primary anabolic (building process) hormones in the body along with growth hormone (same growth hormone that baseball players were taking back in the late 90's early 00's. Growth hormone comes naturally within the body as grows everything. Baseball players abused this drug hence why Barry Bonds head looks like a pumpkin) and IGF's. Growth hormone and IGF's will be discussed in later posts. Today's focus will be on testosterone.

    Hormones are secreted before, during and after resistance exercise through a theory called lock and key. Hormones would be the key and receptors would be the lock. Just like in a real example of locks and keys; a certain key fits a certain lock. The anticipation of resistance training alone releases a hormonal response. In terms of during and after exercise would depend on the flavor of training. Since this article is more based on resistance training, we will deep dive that aspect. Since hormones are released to maintain homeostasis throughout the body training using our resistance training model the objective would be to release certain hormones in order to repair and build muscle tissue. For full discloser, aerobic training tends to have a catabolic (tear down) effect then different effects are implemented on the body. Predominate aerobic exercises may require some resistance training to supplement the catabolic process.        

     Testosterone is mainly a male sex hormone derived from the testes. I say mainly male because females have testosterone in their sex organs, however it not mass produced as in males. To go on a quick tangent if you're a female and you do not lift heavy weights for fear that it will make you "bulky" is simply not true. You will build muscle with heavy resistance training (and good nutrition) but not to the degree that males will be due to testosterone factors. Women have 15-20-fold lower testosterone than men. Generally speaking, testosterone levels are the highest in the morning with the added asterisk that exercise will change these levels throughout the day. The book definition of testosterone is the primary hormone that interacts with muscle tissue and is the key component to stimulating anabolic functions. In more laymen's terms it helps build muscle. Testosterone helps build muscle directly and indirectly. Directly in the sense that it can promote growth hormone from the pituitary glands and indirectly by increasing the number of neurotransmitters and influence structural protein changes.

    

    Increases testosterone naturally occurs during heavy resistance training (85%-95% of 1RM) with large muscle groups (ie compound movements such as squats, bench, deadlift, power cleans) with multiple sets. One set of heavy squats does elevate testosterone levels but not to the degree that multiple sets do. Two or more years' experience in the weight room play a factor as well. Along with multiple sets and heavy weight short rest periods such as 30 seconds to 1 minute maximize testosterone levels. The rest periods may be counterproductive since lifting 90% of 1RM for multiple sets requires longer rest periods. The unnatural way of course is to take anabolic steroids. To lightly touch on steroids (deep dive coming.... we call that foreshadowing in the writing world). Anabolic steroids are a synthetic version of testosterone that unnaturally increases protein synthesis causing improvements in muscle size, body mass and strength.       

Everything you ever wanted to know about fat.

     To complete our trip around the macronutrient world we deep dive into the most versatile: Fat. For everything you need to know about protein click here for carbs click here. Before deep diving fat as a macronutrient a distinction needs to be made. Often times fat and lipid are used interchangeably. Lipids are a more general term that includes triglycerides. This article will focus on fat and its many usages. Fat is used for stored energy (9k/cal per gram), carbs and protein on the other hand are 4k/cal per gram. I say stored energy as carbs are your primary source; fat can be used when muscle glycogen is depleted or if the intensity is low enough and duration is long enough. Fat is also used in the blood to carry fat soluble Vitamins A, D, E, K. Steroid hormones (not those steroids) but natural steroid hormones such as testosterone and cortisol are fat soluble and transported across cell membranes. When cooking fats provide flavor and aroma. Additionally, fats provide a protection for organs.

   Fats are the Star Wars of the macronutrients. They have a dark side that is harmful to the body and a light side that is needed by the body for basic functions. Fats are broken down into two categories: Saturated (dark side) and Unsaturated (light side). Saturated fat is derived from animal fat and is not a dietary requirement. Saturated fat should be used sparingly throughout the body as it is considered the "bad" fat. Unsaturated on the other hand can be further broken down into monosaturated (one double bond) and polyunsaturated (two or more double bonds). Monosaturated fat are liquid at room temperature and solid when chilled. The majority of monosaturated fat are your cooking oils (olive oil, peanut oil and canola oil) and your higher fat products such as avocados and peanut butter. Polyunsaturated fats are a healthy type of fat that are needed for proper functions. These contains Omega 3's and Omega 6's. Omega 3's and 6's are necessary for the formation of healthy cell membranes, proper development, and function of of the brain and nervous system. Omega 3's can be found in your fattier fish such as salmon, and halibut. Omega 6's can be found in oils such as safflower, soybean and corn oil (or products made with these types of oils). Walnuts, and flaxseeds are another source of omega-3 requirements, however there is a catch. When consuming they undergo a chemical conversion from omega-3 fatty acid alpha-linolenic acid (ALA) to Eicosatetraenoic acid (EPA) and Docosahexaenoic acid (DHA). This process is widely ineffective as roughly 5% of ALA is converted into less than .5% of DHA in adults. Speaking generally, majority of fats and oils contain a mix of all three fatty acids (saturated, mono, poly) with one being dominate. 

    Cholesterol gets lumped in with fats when having a conversation about fat as a macronutrient. Sticking with the Star Wars theme cholesterol like fat has properties needed by the body for structural, and functional components needed for cell membranes. Cholesterol is also needed for Vitamin D and hormonal production (light side). The dark side of cholesterol is accumulating into your arteries narrowing your blood vessels leading to heart disease and possibly a stroke. Low density lipoproteins (LDL) are your "bad" cholesterol and is closely associated with saturated fat, trans fat and increased risk of heart disease. High density lipoproteins (HDL) is the "light" side of cholesterol that is protective of heart disease. 

    In terms of numbers having less then 200 mg/dl total cholesterol is ideal; anything over 200 is considered borderline high. For LDL 100 is optimal while anything over 130 is borderline high. HDL has the Goldi locks principle in place with less than 40 being low while greater than 60 is high. 50 is the optimal number in terms of HDL numbers.        

Everything you ever wanted to know about carbs.

     Carbohydrates are the epitome of Irony. Cutting back on carbs for weight loss is usually the go to, however cutting back on carbs for athletes or extremely active individuals can lead to decreased performance. Carbs in itself are not that bad. It is consuming too much. Moderation and type of carbs play more of a factor than carbs itself. Now, carbs are not necessarily needed by the body to function hence why the keto and paleo diet work (that and increased protein and less calories). More about Protein can be found here, The body can process fats and proteins for energy in a phenomenon called gluconeogenesis. Gluconeogenesis is simply the creation of glucose. Carbs can be broken down into three categories: Monosaccharides, Disaccharides and polysaccharides. 

    Monosaccharides building blocks to form other sugars. Monosaccharides are like Lego's. in itself they are useful but putting them together can form larger more impressive structures. There are three categories of monosaccharides: glucose, fructose and galactose. Glucose is your bodies primary source of energy that is essentially circulating sugar. Fructose is found naturally in fruit and honey and has a sweet taste. galactose is used with glucose to form lactose (milk).

    Disaccharides is two simple sugars joined together. The prefix Di meaning two. Sucrose (combination of glucose and fructose) or table sugar is the most common disaccharide. lactose (glucose and galactose) is found in milk products. Lactose intolerance is a common phrase that simply means milk intolerant. galactose (two glucose molecules) is more commonly found in the fermentation process of beer and is the primary carb.

    Polysaccharides or complex carbs are thousands of glucose molecules. Some categories of polysaccharides are starch, fiber and glycogen. Starch can be found in grains, legumes and certain veggies. Fiber can have varying degrees of effects on the body. Some delay gastric emptying meaning it has the effect of feeling full, others are an aid for constipation relief, prebiotic fibers stimulate gut health by increasing the growth of bacteria in the gut. Another effect of fiber is decreasing the absorption of cholesterol and helps reduce cholesterol levels. Glycogen is the bodies main energy source and can be found in the skeletal muscle and liver. Three quarters of glycogen can is found in skeletal muscle and a quarter can be found in the liver. Typically, you have 15g of glycogen per kilogram of body weight. a 190 pound person (86 kg) will have 1,250 g of glycogen in the body at one time.              

How to use the energy systems for training.

    You know what is cool and unique about the human body? Now matter how you exercise the body has a response for it. The heart, the lungs, the mind, etc vary in response to exercise. The Fuel system works the same way. No oxygen for fuel? Bet, we will use carbs. We out of carbs? No problem. We can throw fat and protein at the problem. We got oxygen. Cool now we can make more ATP. It is the epitome of the video of Jocko saying "Good" over and over.

 How does the body do this? Much like everything about the human body. It depends on what you're doing and how long you're doing it. In other words, it depends on Intensity and duration. 

    Short, quick, high intensity exercises such as sprinting, resistance training and plyometrics utilize a bioenergetics system called the Phosphagen system. The Phosphagen system provides ATP for roughly 5-10 seconds of work. The energy is derived from the hydrolysis of ATP and the breakdown of another high energy molecule called creatine phosphate (CP) or also known as phosphocreatine (PCr). If creatine sound familiar it is in fact the ergogenic aid creatine. If I may go on a tangent for a few sentences, creatine is the most widely studied supplement on the market and is totally safe to take. It should assist with increasing performance through the phosphagen system (as long as it is trained). Taking creatine and training aerobically has minimal effects. The body stores more creatine than ATP, however it burns quickly and is slower to replenish than ATP. In fact, the body stores roughly 80g to 100g of ATP at any given time while the body hold four to six times more creatine. Since the intent of the phosphagen system is short, quick, powerful bursts it takes time to recuperate the ATP and creatine usage. Ideally, you would want a 1:12 to 1:20 work rest ratio. Meaning that if I conduct broad jumps that take roughly 5 seconds then I would wait at least 60 seconds before my next set (5x12) or 1 min and 40 seconds (5x20). This is done because after a single bout 50%-60% of ATP is lost.

    Fast Glycolysis (FG) is another biological energy system that typically lasts 15-30 seconds per bout. Since FG lasts a bit longer than the phosphagen system another process is utilized. That process is called the Cori cycle. In order to replenish the FG system a work/rest cycle would be 1:3 to 1:5. A 30 second sprint for example would require 2 and a half minutes of rest (30x5). 

    Slow Glycolysis (SG)/oxidative starts off the same way as the Cori cycle with the exception of the direction of pyruvate. Instead of sarcoplasm (which then turns into lactate which turns back into glycogen. Think of a turbo in a car). SG utilizes the mitochondria and oxygen within a cell to form ATP. This is a longer process (costs two ATP) but yields larger amounts of ATP. In total the Krebs cycle produces 40 ATP. Since it takes 2 ATP for the Krebs cycle the net yield is 38 ATP. Typically, training the SG/oxidative system lands in the 1-3 min periods with work to rest ratios of 1:3-1:4. An example is a 400m run. Let's say it takes 2 minutes to cover 400m; a proper rest ratio would fall between 6 to 8 minutes. Now, the intensity of this training is much less then maxed out effort of the phosphagen system hence the shorter rest periods.

    Utilizing the oxidative system also uses the Krebs cycle with the addition of oxidation of carbohydrates, fat and in a pinch protein. Carbs are your best source of energy yielding macros as the body can readily use them instead of breaking down fats and proteins first then using the end result for the Krebs cycle. Any training over 3 min uses the oxidation process. The recommended work to rest ratios for this type of training is 1:1 to 1:3. For example, mile repeats conducted at 8 min mile pace requires a range of 8 min to 24 min. 

     During exercise not one energy system is used. It blends a variety of systems in order to ensure the body has enough fuel to sustain exercise. Intensity and duration dictate how much of each system is used. These systems can also be trained to be better. Training reflects increases in a particular energy system. Think about it. If I want to get better at a two-mile run, then I should train the Oxidative system into order to get better at a longer distance. Inversely, if I am attempting to get better at the 100m sprint then I should train the phosphagen system more. 

     

Post Competition meals (aerobic training)

     In case you haven't noticed we have a little theme going on here at Dad Fitness. Nutrition before, during and now after training.

     The point of eating after training is to rehydrate, replenish glycogen (readily made energy in the body) levels, and repair muscle tissue. How much food should your body intake? Great question. Hopefully I can answer that in the next few paragraphs. 

    IT ALL DEPENDS

    Gee Tom way to answer the question. Really putting that master's degree at work. Hold on, let me explain. The aerobic training itself matters. A marathon is different than a 5K, a 500m swim is different than a 20-mile bike ride. Intensity also matters, a hard tempo run is different than longer, slower run. Weight, age and gender also play a factor. A 20-year-old male and 45-year-old female will have different metabolic needs. One common theme between all ages, genders, training style is Sodium. Sodium assists with water retention. Adding salting your next meal or consuming a sports drink is fine. If you consume a sports drink, afterwards check the ingredients and nutrition facts for Sodium, potassium and carbs. Ideally, you want a carb source that is less than 10% of carb concentration. Too much will cause GI issues. Nothing worse than attempting to refuel then having to do a class two download (little military humor. I you're not military.... use your imagination). 

    Post aerobic training your body goes through two stages of recovery (in terms of post-exercise food). The first 30-60 min is independent of insulin and glycogen syntheses occurs rapidly. This is why after you run you are starving, and it seems that whatever you eat is not enough. Ideally, you would want to eat 1-1.85 carbs per kilogram of body weight during that time frame while your body can rapidly process it. If you're a 190-pound (86kg) person then that would be 129g of carbs (1.5x86). 129g seems like a lot but a banana is 20g, Greek yogurt is 14g, protein power is 4g, 1 cup of milk is 12g. Together that is 50g plus a balanced diet that includes protein will get you to the 1.5g per kilogram goal. Choose foods that are higher on the Glycemic load scale to replenish glycogen faster. Consuming a meal immediately after training is imperative if you're going to train again later that day. Many folks in the military do two-a-days for training. Eating enough calories to sustain themselves is crucial for maximizing performance. After that hour glycogen synthesis slows down and carbs aren't as absorbed as quickly. This is not definite nutritional have to; They are simply recommendations. If I run in the morning, I may add more calories to my normal meals and over the course of the day my glycogen levels are restored. If I run during the day, then I will have a carb rich meal afterwards to replenish calories lost.      

How to figure out Volume and Rest for training plan

 In the first part of this series, we covered the topics of Need Analysis, Exercise Selection, Training Frequency, Exercise Order, 1 RM, and training load and reps. In the final part of this series, we will cover two of the final two topics: Volume and Rest. Volume and rest are two of the more overlooked aspects of building a training plan. Without further ado we will dive into it.

Volume is the total amount of weight lifted in a training session. That is simply the weight multiplied by repetitions and sets. If I bench 200 pounds 10 reps with 3 sets then its 200x10x3 which is 6,000 pounds for that exercise. This is correlated to the eccentric portion of the lift or the negative aspect of the lift. A better way to look at it is when the muscle is stretched. In our benching example when I lower the weight that is the eccentric portion. This is where the muscle tears or microtears and through protein synthesis the muscle grows back bigger. When folks hit a plateau performing eccentric lifts (spotters would help with the concentric portion) is a good way to break through the plateau. Scientifically speaking, the most gains are derived from added sets to the workload. 3x10 is much better for “gains” than one set of 10. For runners the total volume is a bit more complicated as distance and speed is measured into metabolic energy cost. For plyometric exercises this is the number of foot touches or throws that are performed.

So how much volume should I do? Don’t worry I have a chart.

Training Goal	Goal Repetitions	Sets
Strength	6 or less	2-6
Power (Single effort)	1-2	3-5
Power (Multiple effort)	3-5	3-5
Hypertrophy	6-12	3-6
Muscular Endurance	12 or more	2-3

    

*For power exercises volume should be lower since more emphasis is placed on technique.

** These are also recommendations as time dedicated towards a training session trumps allocated sets.

*** These are also allocated towards your core lifts. Accessory lifts may be different.

One of the most overlooked aspects of a training plan is to allocate the proper amount of rest between sets. Having the proper amount of rest ensures the body is ready to perform another set. A simpler method is the relationship between load lifted and rest. The higher the weight then more rest is needed to recover. The rest period is dictated by goals. If the goal is to lift heavy weight then more rest is needed to hit your rep goal. Sometimes rest periods are expressed as W:R meaning work to rest ratios. You might see 1:1 or 1:5 meaning for 1 min of work its 1 min of rest or 1 min of work equals 5 min of rest. These are typically listed for aerobic training. Strength training is typically listed in numerically.  For brevity and clarity I’ll list in easily digestible terms of minutes and seconds.

Training Goal	Rest Period
Strength	2-5 min
Power (Single effort)	2-5 min
Power (Multiple effort)	2-5 min
Hypertrophy	30 seconds to 1.5 min
Muscular Endurance	Less than 30 seconds

 

*For power exercises volume should be lower since more emphasis is placed on technique.

** These are also recommendations as time dedicated towards a training session trumps allocated sets.

*** These are also allocated towards your core lifts. Accessory lifts may be different.

Use this chart as a guide and keep the amount of weight and reps in mind. If I am on the 

lower end of reps then I should be on the lower end of rest inversely If I am lifting heavier weight with less reps then my rest period should be longer.

As you can tell, your goal of training is imperative towards building a complete training plan. Without a goal the reps, sets, rest can all be different. The key towards building a complete plan is to work backwards.

How the Glycemic Load applies to exercise.

      To start, I am not a Dietician nor a sports dietician. I am a Personal Trainer and (fingers crossed) a Certified Strength and Conditioning Coach. I can discuss nutrition and how it plays a factor into exercise performance I cannot prescribe foods.

    Before getting into Glycemic Load, we must first know how that number comes about. Much like deeper fitness knowledge it begins with a formula. 

Glycemic Load= Glycemic Index times grams of carbohydrate per serving divided by 100

          A simpler formula is: GL=GI x grams of carb

                                                100

        Glycemic Index (GI) refers to how fast carbohydrates are digested and observed (raising blood glucose levels in the process) in a two-hour time frame. The formula to determine GI is quite complicated to put in blog setting. If you are truly interested the calculator can be found here. A key takeaway is that a lower GI number is digested slower and has a smaller rise in blood glucose. Think Kidney beans, carrots, or any starchy veggies. On the other hand, a higher number represents a spike in blood glucose. Digestion of glucose can either go into the muscles and later used for energy or into fat cells that turn into triglycerides. A rule of thumb pertaining towards exercise is higher GI foods before and during exercise for immediate sources of energy. In the military we use gummy bears or if your bougie use carbohydrate gels for more sustained exercises such as ruck marching. Simple enough right? In the words of Lee Corso, "Not so fast my friend" GI does not take into account quantities of carbs consumed, how prepared or storage.  

        This is where the Glycemic Load plays a factor. GL takes portion size of a carbohydrate thus making it more of reliable factor in determining how much of a spike in blood sugar will occur. A lower number does not cause a spike in blood glucose and thus absorb slowly by the body. Raisons for example have a higher carb per serving thus having a higher GL than Strawberries. 

          How does this apply to exercise? It depends. After a lengthy aerobic style training session, the body needs carb sources to replenish glycogen used during exercise. A bowl of oatmeal with raisons would be ideal while after resistance training a more protein centric meal with lower GI would be better. Chocolate milk is a perfect example of a lower GL food to consume after resistance training.  

The Fibroblastic Repair Phase: Essential Steps in Tissue Healing

 Following the inflammatory response phase, the fibroblastic repair phase is crucial in the tissue healing process. This phase, also known as the proliferative phase, focuses on the restoration and reconstruction of damaged tissues. It involves a series of complex biological processes aimed at repairing and rebuilding the injured area, ultimately leading to the restoration of normal function.

Transition from Inflammation to Repair

The fibroblastic repair phase typically begins after the inflammatory response has resolved. This transition is marked by a decrease in inflammation and an increase in the activity of fibroblasts, the primary cells responsible for tissue repair. Fibroblasts are specialized cells that produce extracellular matrix (ECM) components and collagen, essential for the structural integrity of tissues.

Key Processes in Fibroblastic Repair

1. Angiogenesis: One of the first steps in the fibroblastic repair phase is angiogenesis, the formation of new blood vessels. This process is crucial for supplying oxygen and nutrients to the damaged tissue, which are essential for cell survival and proliferation. Growth factors such as vascular endothelial growth factor (VEGF) play a significant role in stimulating angiogenesis. The formation of a new blood supply helps ensure that the repair tissue receives adequate resources for its development.

2. Collagen Deposition: Fibroblasts begin synthesizing and depositing collagen fibers, which form the scaffold for new tissue. Collagen provides tensile strength and structural support, enabling the tissue to withstand mechanical stresses. Initially, the collagen deposited is mostly type III, which is more flexible and less organized. Over time, type I collagen gradually replaces type III collagen, leading to increased tissue strength and stability.

3. Formation of Granulation Tissue: Granulation tissue is a hallmark of the fibroblastic repair phase. It consists of a network of new blood vessels, fibroblasts, and ECM components. This tissue fills the wound bed and provides a foundation for further tissue remodeling. Granulation tissue also aids in wound contraction, which helps reduce the size of the wound.

4. Wound Contraction and Re-epithelialization: As granulation tissue forms, the wound edges begin to contract, pulling the edges of the wound closer together. This process, known as wound contraction, is mediated by myofibroblasts, specialized fibroblasts with contractile properties. Simultaneously, re-epithelialization occurs as epithelial cells migrate across the wound bed, covering the new tissue with a fresh layer of skin. This process is crucial for restoring the integrity of the skin or mucous membranes.

The Role of Growth Factors and Cytokines

Growth factors and cytokines play a significant role in regulating the fibroblastic repair phase. These signaling molecules help coordinate the activities of fibroblasts, endothelial cells, and other cell types involved in tissue repair. Key growth factors involved include fibroblast growth factor (FGF), transforming growth factor-beta (TGF-β), and platelet-derived growth factor (PDGF). They promote cell proliferation, collagen synthesis, and ECM remodeling.

Challenges and Considerations

While the fibroblastic repair phase is essential for healing, several factors can impact its efficiency. Chronic inflammation, poor blood supply, and underlying health conditions such as diabetes can impair fibroblast function and delay tissue repair. Additionally, excessive collagen deposition can lead to scar tissue formation, which may result in functional limitations or cosmetic concerns.

Supporting the Repair Process

Effective management and support of the fibroblastic repair phase are critical for optimal healing. Proper wound care, including maintaining a clean environment and managing infection risk, can facilitate the repair process. Nutrition also plays a role, as adequate protein intake and essential vitamins are necessary for collagen synthesis and tissue repair.

Conclusion

The fibroblastic repair phase is a pivotal stage in tissue healing, characterized by the formation of granulation tissue, collagen deposition, and the restoration of tissue integrity. Understanding this phase highlights the complexity of the healing process and the importance of appropriate care to support recovery. By addressing factors that influence repair and providing targeted interventions, it is possible to enhance healing outcomes and restore normal tissue function.