Ask Away Wednesday: Should You Take Time Off From The Gym, Protein Help, & More
By admin
Happy Wednesday! Can you believe how quickly the week is flying by?
Because of our running Dan and I have been a bit slack at actually hitting up the gym for weights. That changed yesterday when we agreed it was time to get our butts moving with some. As soon as I walked into our gym I was excited for the workout I had planned.
First up was a 1000 Rep Challenge, and no I am not crazy (I guess that depends who you ask though)! I can’t share too much because it will be a Fit Women’s Weekly workout, but I will say that I am sore from head to toe.
I am always surprised at just how much of a workout I can get from mt. climbers! My core is killing from those today.
Not sure what a Mt Climber is? Here’s an old video I did:
I am loving it today though.
Today is a rest day which means I have some time to sit and read over your amazing questions. Not only do I get to read them, what the heck, I might as well answer them too!
Last week’s theme seemed to be all about workout performance, this week you guys had a ton of questions on protein and workout nutrition. Love it!
So let’s do this!
Ask Away Wednesday: Protein, Training And Motivational Fun!
How important is protein, and or protein shakes? Also is there a best pre-made for on the go?
Protein is very important, protein shakes, not so much. Protein is a macronutritient that is required by the body (fat and carbohydrates being the other two). To sustain a healthy diet, energy, and life in general protein is essential.
For working out protein helps aid in muscle recovery and muscle building/toning. Without protein both would be impossible. The other great thing about protein is that it is digested for the most part quite slowly, so it stays in the stomach longer than say, carbs, so you stay fuller longer.
Starting a day with eggs for example is proven to help keep the munchies away longer than starting the day with the same calorie meal of fruit and oatmeal.
Proteins are made of building blocks called amino acids of which there are two types: essential and nonessential. The nonessential ones our body can make, but the essential ones are the amino acids we have to get from our diet.
Some foods are complete proteins…. meaning that they contain ALL the essential aminos, while other foods are incomplete… they contain some but not all.
The Low Down On Shakes:
I wouldn’t call them so much important as I would call them convenient. They are a quick way to get a post workout protein dose to aid in recovery. Right after a workout your muscles are “open” to receiving a good dose of amino acids and shakes make it happen simply.
They are also a great go to snack because they are filling and can help aid in cutting down calorie intake.
I am not a big fan of pre-made shakes because 9/10 times they are loaded with add-ins, preservatives, sugar, and other junk. The easiest thing is just to grab a shake container, dump in a scoop of your protein, add in some ice and water/skim milk and shake it up. No blending needed
Wow, I could have made that a blog post by itself! Lol.
A male friend of mine takes casein protein before bed, amongst other supplementation throughout the day and he’s transforming his body. Is casein a ‘guy’ thing? Is it beneficial for a woman to take it as well?
Casein is certainly not a “guys” thing, it’s just a protein supplement like whey, soy, or pea protein. It’s a milk protein (like whey) but unlike whey that is QUICKLY absorbed into the blood stream, casein is absorbed a bit slower which is why I expect he takes it at night and not post workout (he probably uses whey).
Studies show that is also has some anti-catabolic affects which means it helps to prevent muscle tissue breakdown from dieting/cardio/etc.
You’re free to use it, it am not a huge believer that it’s necessary to use all different types of protein, but it certainly wouldn’t hurt. Just make sure if you take it before bed to watch the add-ins to put in the shake because calories can get high fast.
I just started weight training in January and have been doing so 3 times per week (full body) and also am an avid cyclist. Is there a time during the year I should taper the weight training? Thanks!
I really like this question. The short answer is yes there is a time when you should taper down a bit. If you have been pushing yourself hard since January go ahead and take a week off from weights.
12 weeks is the general recommended time to “rest” after doing a program back to back. Your body will thank you and you might be surprised to see both your cycling and your weight training improve quickly.
Rest allows your body to refocus, recover completely and get amped back up for another dose. If you have been seeing a plateau it can help with that as well.
You don’t have to take a complete week off from workout, just change it up with lighter intensity, go for walks, do body weight exercises, etc. Just be active.
Recommendations on how to stay motivated with an exercise routine. Things we can do to mix up our workouts. And any suggestions on healthy family meals and/or ideas, thanks a lot!
When all else fails I love these sorts of images! {Source}
There are lots of tricks I use to keep myself motivated and my clients. In fact, I have an entire website devoted to helping with just that, check it out at: Fit Womens Weekly. In fact, right now there is a video series that can help you!
Included are personal tricks, accountability with others and changing up workouts so they aren’t ever boring (the number one reason to lose motivation).
For food ideas, I like quick meals, 1 plate meals like stir-fries are always a hit, black bean burgers, and pasta semi-homemade dishes are super easy.
The number one thing I can recommend is to make a meal plan out each week, so you avoid the nightly “what is a girl to eat?” phase. I sit down the night before I go grocery shopping every week, look over blogs and my own recipes to decide what’s going in the kitchen that week.
Right now I am addicted to Food Gawker for ideas!
Is there a difference in the food I should eat during a (long) run/workout versus post run/workout recovery?
Great question! During a workout, you want immediate help with your energy levels, you want your blood sugar to rise and your muscles to be refueled. Foods like honey, dates, dried fruit, and gels are great for that. Simple to digest carbs are key. Also, make sure to decrease the intensity of your run right after for a bit so that the food is absorbed.
If you keep running at the initial pace, your stomach isn’t able to actually digest the food and it’s useless.
Post workouts do require a different way to look at food. Muscles are tired and your body is starved. Instead of just carbs you also want a killer protein source to help aid in recovery and to make sure your body doesn’t turn to your muscle for energy (muscle breakdown).
Because fat slows digestion, it’s best to stay away from it when planning a snack. So what does that leave you with? Protein shakes, chicken, turkey, other lean meats… all make great options.
I hope I was able to answer your questions! If you have a question that you want answered, post it below in the comments for next week’s Ask Away Wednesday!
Off to put together some veggies for lunch and toss the frisbee with the hubs to stretch these poor sore muscles out!
- What’s your favorite shake? How do you make it?
- Do you use a protein supplement?