People are rarely neutral about Brussels Sprouts, until recently I absolutely hated them. ⠀
Here is what you might not know about Sprouts...⠀
Rich in antioxidants, this superveg has been scientifically shown to have cancer-busting properties and help to control blood sugar.⠀
Full of vitamins and minerals as well as high in fibre, these will also help you digest the rest of your Xmas dinner!⠀
Munch away on as many as you can, because 100 grams is less than 50 kcal but delivers 137 per cent of your Vitamin K daily allowance and 81 per cent of your Vitamin C requirements.⠀
What’s more, if you’re a vegan or vegetarian, or just not all that keen on fish, Brussels sprouts are one of the best plant sources of omega-3 fatty acids around. ⠀
How to eat them? Not over cooked or luke warm like most of us are used to them. ⠀
Try roasting them in the oven with parmesan cheese.⠀
Dare you to try them this Crimbo?⠀
Bone broth is a healthy way to recover a workout. The collagen and glycine may help soft tissues recover, and its consumption will be supporting your digestive and overall immune health.
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Signs of Overtraining
Time for some IN THE TRENCHES knowledge!
Learn what overtraining is and how to make the distinction between the different types of overtraining.
There are two basic types of overtraining:
Overtraining by volume
Overtraining by intensity
Both will manifest in different ways
Overtraining by volume impacts the muscular system Tell-tale signs are:
Increased appetite and sleepiness Overtraining by intensity influences the nervous system
Signals would be irritability and insomnia
To maximize results, it's important to know what overtraining is and isn't, and what to do about it.
Overtraining by volume affects the muscles:
Acute inflammation is NECESSARY for muscle growth
Chronic inflammation diverts the body resources from our main goal. Several markers indicate inflammation.
SRF a.k.a the Serum Response Factor, is the mechanical part of the inflammation response part of the hypertrophy equation. This reaction is triggered by muscular contraction.
The paracrine system works its magic through interleukins. The liberation of IL-4 and IL-6 stimulates satellite cell proliferation and fusion. And muscular hypertrophy down the line.
If an acute reaction becomes chronic and fosters rampant inflammation, IL-6 and CK markers are red flags you should be on the lookout for.
In addition, with overtraining by volume, the immune system tends to take a nose dive.
The body eats through its glutamine stores in an effort to counterbalance elevated pH that stems from, amongst other things, excessive lactic acid production.
The liver can take a beating as well. This is especially a concern for wood types. Short of performing regular blood work, Metabolic Analytics practitioners know that they need to keep the knee site in close check.
Overtraining by intensity affects the nervous system.
As I often remind my students, a good strength workout should leave you with a slight tremor in your hands. This indicates that your nervous system has been stimulated and fatigued. But this should be transient. With proper nutrition, supplementation and rest such signs should disappear soon enough.
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In 2018 Haykel got in the best shape of his life ! 👏🏾
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Encountered a serious shoulder impingement resulting in time away from strength training...what did we do? 💥
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HOW TO BREAK YOUR FAST 🥩
What do you eat for breakfast or breaking a fast if you do intermittent fasting❓
As you can hopefully see from the examples I’ve given, a meal high in protein and fats is the best choice for the majority of people, especially if fat loss is the goal
Breaking your fast with protein and fats helps to manage your blood sugar throughout the day, which can lead to better decisions being made regarding what to eat. It can also reduce the chances of binging at night, as protein, especially, keeps you fuller for longer -
There’s also great mental benefits to eating protein and fats when coming out of a fasted state. If you need to be mentally switched on and productive, you don’t want to take the risk of a high carb meal causing you to feel sluggish. That’s not me saying carbs are bad (please don’t think that). For many people they would be timed better around workouts and/or later in the day (many people sleep better with carbs before bed)
This depends on the individual so use some trial and error to see what works best for you. In my experience with myself and many clients, getting a high protein and fat meal in as your first meal of the day is a win 👍
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