Don’t you hate it when you try to make a big change in your life, like eating better and working out, and then something gets in the way like an injury?
According to the injury guide at http://www.hipflexor.org it looks like I have a grade 2 hip flexor pull, which will likely keep me out of action for about 3 weeks.
What to do after a setback
I’m not taking this time as an opportunity to fall back into bad habits, instead I’m going to spend the time that I would have spent working out on something else productive, mainly reading. My theory is that I can learn enough to make my future workouts more effective, which will essentially make up for any missed time.
What do you do after a setback? Let me know.
Last time I wrote about the importance of protein in your diet, but now I want to look at what you can do to take your nutrition to the next level.
First thing’s first, let’s define what supplements are.
The term supplement is anything outside of your regular diet that you use to either fill in nutritional gaps or give you a boost, typically some combination of extracts or chemicals.
The most popular supplement – Creatine
Among the weightlifting community creatine is huge. Creatine is a key component in the ATP cycle, which gives you energy under stressful conditions like weight lifting.
Despite what you might hear, the dangers of creatine have been greatly exaggerated. In fact it has been declared a safe long-term supplement to use if you should choose to.
Fuel for the weary – Workout supplements
Some days you just don’t feel like working out, but being the disciplined and ambitious person you are you still go to the gym and typically have a weak workout. Instead, a pre-workout supplement might be exactly what you need for a little kick.
Now I’m not going to pretend that I’m an expert on pre-workout supplements because I’m not, but I have used them in the past with great success. The key thing to remember is to not rely on them, only use them when you really need energy. If you want to learn more about the science you can check out bestpreworkoutsupplements.net
This is going to be my first ever post on Prairie Bistro, so I’m pretty excited. You can expect to see a lot of nutrition articles along with cooking and recipes as well.
In this article in particular I want to focus on the role of protein in the diet. Protein as you may know is one of the three fundamental types of calories that humans can use, and is vital to building muscle and other structures in the body.
Protein in the Diet
One of the biggest questions is how much protein do people need? A lot of research has gone into this over the years and the answers have varied. As a result we can’t say you need one specific amount, but we can narrow it down into a range. Typically you want at least 0.5 grams of protein per pound of bodyweight, so a 160 lb man would need at least 80 grams of protein a day. If you are active you will need more, aim for double that.
How to get protein
Protein is found mostly in meat and dairy products, especially eggs. However, it can get expensive or just plain difficult to eat enough of these to get enough protein. The way we get around this, especially athletes, is to use protein powder. You will have to do some digging, but once you find the best protein powder for you, you can fill in any dietary gaps.
Another option you have, which is my preferred option actually, is to eat a few protein bars a day, which can provide you with up to 20 grams each.
Protein is probably the most important thing in your diet, don’t neglect it!