Get Your Free Week Trial Today! | 317-407-4512
BLOG

Wandering Web – Nutrition Version

Muscle building is extremely important for aesthetic and health goals, and is dependent upon your nutrition. Recently, I read a couple studies which found more muscle directly correlated with longer lifespan, and greater independence as you age. However, there is no doubting that it is difficult to grow muscle while remaining lean and healthy. These foods can help you do it, and they taste good:

http://www.thepathmag.com/7-great-foods-for-building-muscle/?utm_source=WellPath&utm_medium=Email&utm_campaign=Muscle%20Issue

While this article is targeted for injury recovery, it is applicable to every day eating, as well. You cause micro injuries in the gym, nearly every day. There are micro tears in your muscles which need repairing. The same principles in this article apply to building muscle and improving your performance in the gym, as well. Slightly increased calories, anti-inflammatory foods, and amino acids are the building blocks for increased performance, and your nutrition is the base for all your fitness gains:

http://www.stack.com/a/3-ways-your-diet-can-help-injuries-heal-faster?utm_source=Newsletter&utm_medium=Newsletter&utm_campaign=Newsletter

Partial range of motion is not a good idea. As discussed in this video, you want to use full range of motion to build more muscle and strength. Additionally, it protects your joints from injury. We always focus on full range of motion before more weight during our CrossFit and personal training sessions:

https://www.youtube.com/watch?v=xX_23i4t1v8&mc_cid=7cb97490ec&mc_eid=761f1383b8

This is a good blog post from a former CrossFit competitor. It goes everywhere in nutrition, from macro counting to “cheat meals” to a daily menu. See how a pro does it:

http://mirandaoldroyd.com/food/what-i-eat-now-and-how-i-make-macros-work-for-me/

I’ve been back and forth a lot of sugar alcohols; on one hand, they are less harmful than table sugar, but on the other they can cause gastrointestinal issues, have zero nutritional value, and are only contained in very processed foods. As someone who feels much better while eating whole foods, they have always bothered me. At the same time, I prefer them to having a glorified candy bar because of the sugar content when eating a protein bar. It is still up in the air for me, and I’ll always choose whole foods, but when I’m in a pinch I don’t discount a Quest bar simply because it uses sugar alcohols:

http://www.stack.com/a/what-are-sugar-alcohols-the-truth-about-these-mysterious-sugar-alternatives?utm_source=Newsletter&utm_medium=Newsletter&utm_campaign=Newsletter%E2%80%9D

 

Other Posts You Might Like

How to journal | Mindset Tips

Listen to any self-help podcast, or read any self-help book, and you’re bound to hear something about how to journal to improve your life. Now, does just starting a journal improve your life? Probably not. What it does is get you in the process of assessing and improving your own thoughts. Journalling can act as … more »

Muscle Recovery: Essential to Your Next Workout

Muscle Recovery: Essential to Your Next Workout Originally published on HVMN by Nate Martins. *all references are at the bottom of this post, and are located in parentheses throughout the article* The moment every athlete wants to avoid. POP! A muscle gives at the gym or on the track, leading to weeks of rehab. Sometimes … more »

WHOOPIE Goal Setting

On a Mindset Thursday video post, we talked about the WHOOPIE goal setting framework which is an elaboration on the WHOOP methodology prescribed in the book Rethinking Positive Thinking. If you care to dive into the psychology behind how these strategies for goal setting work, I recommend grabbing that book on Amazon or your favorite book … more »

The Real Benefit of CrossFit isn’t a Six Pack

Instagram, Facebook, social media in general have turned into a place to flaunt curated pictures, and more or less show off the best sides of our lives. This isn’t a critique or a support of social media as a whole, but rather a look at the real benefit of CrossFit…which is not the brand new … more »

Self Help: Fill Your Own Cup First

This time of year there is a lot of focus on doing more, being more, and making improvements. However, if you’re constantly focusing on more, when do you recover? Just like in fitness, balance in your life is important. If you never recover from working out, you won’t see muscle growth and development. If you’re … more »

How to Look better in the mirror

Admittedly, that title is total click bait. How to look better in the mirror…can anything be more of what you expect from a gym? Probably not. Let me go a different, direction, though, than is expected. “Looking better” (whatever that actually means) doesn’t begin in a gym or in the kitchen – it begins with … more »

Ready to transform your life?