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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

 

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