Off Season Fuel Efficiency
With the holidays rapidly approaching, you worry about weight gain as you take a break from your normal training routine. You can prevent unnecessary weight gain during the off season by improving your metabolic efficiency during this time.
Metabolic efficiency is the body’s ability to use certain nutrients at certain times. When you increase the intensity of your training, the body uses less fat and more carbohydrate for fuel. This is known as crossover. During the off season maintaining a high carbohydrate diet while training less can lead to detrimental body fat gain. It is important to maintain your weight within 10% during the off season.
While carbs are essential, so are protein and fats. Consuming too much of any of them during the off season can lead to metabolic inefficiencies. Eating a combination of foods and you will retain dietary equilibrium. You can become more metabolic efficient by making some off season dietary changes.
First, your diet should consist of lean protein, with a small amount of healthy fat like Omega-3 fats. Second you should eat large portions of fruits and vegetables and lastly add whole grains to comprise no more that 1/4 of your plate. Focus on food colors, the more vibrant hues you put on your plate, greens, reds, oranges, purple and yellows the better. Eat less browns, whites, beiges, and pale yellow carbs.
Secondly, decrease your normal carb intake. Consider putting away your bars, gels and drinks until after you start your base training. Your body needs a break from high energy, high carb products during this time. This will force your to fill your plate with healthy high protein and fat from whole food sources.
Third, strive to eat healthy proteins and fats 80 to 90% of the time to help decrease off season weight gain. 10 to 20% of time you can take a break and indulge. This helps prevent feelings of failure when you choose poor food choices which are inevitable at this time of the year.
Nutrition requires the same level of focus and attention as training and can take weeks or months to change your behavior. So make healthy choices and be ready to start the new year as a better, more metabolic efficient athlete.
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Negativity kills……..
Have you ever been around, or are now around, people who are constantly putting everyone around them down, so that they will look better? You know these people, they are never happy, and constantly have something negative to say.
Someone told me once that negativity is like a tornado, one person can say something negative, and it will such someone else in. Then in walks another person, and they get sucked in as well, it just grows and grows. The only way to stop this negativity tornado is to be the positive ray of sunshine. It will break up that tornado in record time!
You will find that when you are about to go into a race, whether it be distance running, or competitive mountain biking, the best thing for you is to have a clear positive frame of mind. Nothing is accomplished when your mind is full of negativity.
You have trained hard, been using your nutritional supplements like you are supposed to, this is your moment to shine. Stay away from that negativity tornado, be the ray of sunshine, of hope………. and you can win every time!
How many people does it take?
Have you ever wondered how many people are behind that star athlete you watch every weekend? Even though it looks like the athletes are superhuman, and were just born this great ability, they have trained for years and years to get to this point, and you can bet that they didn’t do it alone.
They probably started out with the support of their parents, maybe they were really great on the middle school or high school team. That is where the coach stepped in, and starts to teach them how to use their natural talents. They will also most likely have a trainer that will help them focus on their body strenths and weeknesses. Of course, last but not least, they will have a nutritionist that helps them get the right amount of nutrients to help feed their muscles and make them develop into the superhuman body you see today.
If you are trying to make yourself into a better athlete, know that you are going to need a support team. You may not need as many people on your team as the professional athlete, but you will need all the help you can get. Remember, without the proper nutrition and guidance, you could actually end up hurting yourself, instead of pushing yourself to greatness.
Flying through the air.
Shantessa Pama (USA) doing a jam on the uneven bars © 2008 Steve Lange
Have you ever been watching the Olympics or a Gymnastics invitational and see one of the gymnasts take to the uneven bars, and just seem to effortlessly fly through the air? Without notice, they will then catch one of the bars, and fly in the opposite direction. I don’t know about you, but I am simply in awe every single time.
What makes these athletes so different from us average human beings? Are they lighter than air? Do they have springs in their feet? Maybe they have rubberized joints? No, the difference between Olympic gymnasts and the rest of us, is simple determination. They see their goal, which is of course, the gold medal, and that is all they think about for years.
These athletes have to have such incredible endurance, you know they are practicing eating habits that enable endurance nutrition, and when diet alone isn’t enough, they will get endurance support via nutritional supplements. Only the best, all natural products will make the grade for these elite athletes. Rest assured that Epo-Boost is one such product! Made of all natural ingredients, Epo-boost can help you get to where your dreams are taking you, even to that gold medal.
Carbohydrate Use in Marathon Running
There are people out there who like to say that running isn’t a sport. That it can be a part of other sports, but not a sport on its own.
Oh, if they only knew the half of it!
Running, whether it be sprinting, or cross-country marathons is most definitely one of the most difficult non-contact sports in existence. The perseverance and focus that is required tops almost every other game, since the goal is not to defeat another team or person, but really, to defeat yourself. One way to help in your marathon training is to learn to right forms of energy that you need and at the right time.
Something that your body severely requires during marathon running are carbohydrates. Loading up on these little energy boosters definitely gives that extra mile to your endurance and stamina. Your body will take carbohydrates and store them as glycogen, using the heart and liver. It can be quickly broken down by during any high intensity exercise or sport in order to fuel those burning muscles.
With the intake of carbohydrates prior to your run, but not on a heavy stomach, you can avoid the ill-fated hypoglycemia and fatigue. Of course, you should avoid taking in any carbohydrates during the actual marathon, as this will mess with your blood-sugar levels and make you have to stop your running early.
Try to eat those “right” kinds of carbohydrates when training for a marathon, and avoid giving yourself an upset stomach by balancing the protein and vitamin intake as well. Running is certainly a sport, especially in the marathon form, and learning to load up on carbohydrates is only the beginning of the science that is involved!
Visit www.epoboost.com to learn more about how you can improve your endurance, speed and strength. You have nothing to lose with our 90 day money-back guarantee.
Boost your endurance with EPO-BOOST™ and you’ll run faster and farther, we guarantee it!
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