"Protein: Facts and Recommendations"
"Abdominal Training: The Cable Chop Exercise"
"Injury: The Mental Side of Recovery"
- PROTEIN FACTS
intake has long been a source of confusion and controversy.
Let us start with basic protein information:
nitrogen-containing amino acid structure
8-9 amino acids are traditionally considered as essential
to consume within the diet
meat & dairy products are complete proteins (contain all
amino acids) while complementary proteins (beans + rice) may
provide all the essential amino acids when eaten together
the breakdown of protein to peptides and amino acids begins
in the stomach
peptide and amino acid absorption occurs in the small intestine
through transport systems
amino acids travel through the circulation to enter many biochemical
protein synthesis, energy production, etc.)
enzymatic & structural functions (growth, repair, and
has a limited role as an energy source (if carbohydrate and
fat supply is inadequate)
skeletal muscle may be broken down (catabolized) to provide
amino acids for energy production (i.e. in times of starvation)
the use of protein as an energy source should NOT be a desired
effect in any training OR weight-loss program
the excess amino acids provided by excess dietary protein
be oxidized for energy
be converted to and stored as fat
be a stimulus for an increase in protein synthesis (desired
depends on the type, intensity, and volume of exercise
depends on protein quality (i.e. complete vs. complementary;
whey vs. casein) & carbohydrate/calorie intake
low muscle glycogen (energy) levels occur with a low-carbohydrate
intake, after a prolonged fast, OR a after a previous exercise
the low glycogen levels will increase protein metabolism (breakdown),
therefore demonstrating the importance of a sufficiently high-carbohydrate
diet for individuals that train consistently
protein requirements (RNI) of active individuals are shown in
research to be greater than that of sedentary individuals (0.8g/kg/day).
Dr. Phillips believes that athletes and strength trainers should
not sacrifice or substitute the necessary carbohydrate intake
with excess protein consumption. Here is a method recommended
by Dr. Stuart Phillips for estimating the theoretical maximum
protein requirements for a "mass-gaining" individual.
for a 70 kg male:
assume the individual gains 22 lbs (10 kg) of muscle in one
difficult task, especially without the help of CB ATHLETIC!)
10 kg of muscle is composed of 75% water (7.5 kg) and 25%
protein (2.5 kg protein)
2.5 kg of protein (PRO) = 2500 g PRO
2500 g of PRO gained in 1 year = 2500 g/70kg/365days
requiring an EXTRA 0.1 g protein/kg/day.
assuming that the RNI (0.8 g of PRO /kg/d) is adequate to
meet all other requirements and that 100% of additional PRO
consumed becomes muscle tissue:
g PRO /kg/day (RNI) + 0.1 g PRO /kg/day (EXTRA) = 0.9 g PRO
assume only 25% of additional PRO consumed becomes muscle
g PRO (RNI) + 0.4 g PRO/kg/day (4 times the above EXTRA) =
1.2 g PRO/kg/day
dietary recommendations :
1.2g/kg to 2g/kg (depends on training)
40-60% of caloric intake
- AN ADVANCED OBLIQUE ABDOMINAL EXERCISE: THE CABLE CHOP
sideways to a cable column with your left shoulder closest to
the weight stack. Grasp the handle with both hands at the highest
pulley setting with the arms extended (a slight bend in the
elbow). Your hands should be over your left shoulder like you
were throwing me over your shoulder into a swimming pool.
bending at the elbows, twist and flex the trunk at the waist
and bring the left shoulder across the body to the right foot
in a "wood-chopping" motion. This exercise requires
a powerful rotation of the trunk and uses all the "core"
muscles and requires stabilization by the legs and lower back.
Perform for 15 repetitions to one side then switch.
suggest using a weight that allows the performance of 10-15
"perfect-technique" repetitions. Like any other muscle
group, the abdominals should be trained with resistance to increase
strength. As well, the abdominals should not be trained every
day as they too require time to recover and develop into the
"6-pack". The "cable-chop" is extremely
beneficial to the performance of many sport moves from the slapshot
to the golf swing, and from the soccer kick to the release of
a bowling ball, etc. Enjoy.
- MENTAL RECOVERY FROM INJURY
strength is essential to physical recovery from any injury.
Do not ignore a minor injury because it may develop into a complete
tear or more serious problem and treat each pain accordingly.
Do not compare your injury with the injury experience of someone
else because no two injuries are the same. When you do return
to action, tread cautiously and aim for general improvement,
BUT/ be prepared for sacrifice and failures on the road back.
to a Speedier Recovery
Concentrate on elements of recovery within your control such
as the rehabilitation program provided by a professional.
2) Allow for feelings of frustration, anger, etc.
3) Build a support network to talk about the injury
4) Expel negative self-talk and maintain a positive
5) Set realistic goals and identify your priorities.
6) Identify other skills you have because physicality
represents only a portion of each individual. Take a physical
and mental vacation from the sport, especially if over-training
caused the injury.
7) Acknowledge the injury. Ignoring the injury
sets you up for failure and re-injury.
8) Visualize returning to full capacity to replace
memories of the trauma.
importantly, use your training knowledge to prevent injury.
Accidents will happen! BUT with proper strength and conditioning,
injury risk can be reduced.