16 Aug / 2013
“Wellness isn’t about deprivation and it’s not about perfection. It is about pointing yourself in the direction of growth, training yourself to get comfortable with your highest potential, and then taking small steps to support that shift. It’s about showing up for yourself, day by day, and then one day finding that you’ve undergone a transformation.”
– Kathy Freston
Fire it UP BABY! I received that quote in my mailbox yesterday and it really struck a cord with me. I think it aligns very well with our mindset here at CrossFit Boston Iron & Grit. Discipline, perseverance, resolve, action. All great words to describe what it takes to be a better you! Guess what. You are living this every day that you get out of bed and walk through the doors into the gym.
Sunday – Schedule Change and North Shore CrossFit/CrossFit Boston – InterGym Throwdown
Don’t forget that this Sunday the class has been moved to 8:30am. At 9:30AM we will be leaving to head to Danvers, MA for a 10:30 WOD with North Shore CrossFit. After the WOD is over the grill will be fired up for a Potluck BBQ. Bring some MEAT and any beverage you want to drink.
We are adding a second weightlifting class on Saturday’s beginning tomorrow at 10am. Attendance of 5 sessions during the weekday class is a pre-requisite before attending the Saturday class. The weekday class is now being held each Tuesday 6:30-8:30PM. Come and get your lifts on! Email Coach Julie G if you have any questions.
What’s On Tap
Saturday – August 17
1a. Dips 6×3 as heavy as possible
1b. L-sit 6x max hold
2. Complete reps of 9-15-21 for time…
Push press, 115#/75#
Overhead swings, 32kg/24kg
Sunday – August 18
1. Front Squat – 50%/5, 60%/5, 70%/3, 80%/max reps and then back down
2. Complete for time
50 Alternating DB snatch, 55#/35#
10 Pistols (alternate leg each time)
25 Alt. DB snatch, 55#/35#
10 Pistols (alternate leg each time)
12 Alt. DB snatch, 55#/35#
10 Pistols (alternate leg each time)
Monday – August 19
1. Complete as many rounds as possible in 20 minutes
1 Muscle up
3 Deadlift, 275#/185#
2 Muscle up
6 Deadlift, 275#/185#
3 Muscle up
9 Deadlift, 275#/185#
10 Muscle up
30 Deadlift, 275#/185#
2. Run 800m – MAX EFFORT
Tuesday – August 20
1. Complete for time
then 6 rounds
10 Glute ham sit-ups
10 Pull ups
2. Overhead squat – work up to a heavy single in 10 minutes
Wednesday – August 21
1. Back Squat – 60%/5, 70%/5, 80%/3, 90%/max reps and then back down
2. Complete 5 rounds for time
20 Sumo deadlift high pull, 95#/65#
20 Ring dips
Thursday – August 22
1. Run 1 mile – Max Effort
2. For time
1-10 Unbroken Thruster ladder at 60%
Friday – August 23
1. Work up to a 2 rep TnGo Snatch in 15 minutes
2. Complete as many rounds in 10 minutes as you can
10 Push ups
15 Box jumps, 20″
Get after it and FIRE IT UP!!
14 Aug / 2013
When training with constantly varied, functional movements, performed at high intensity the focus is to build general physical preparedness. The pyramid model of training has a base made of nutrition that supports metabolic conditioning, gymnastics, weightlifting, and a peak of sport. So if the ultimate goal of our training is to compete in a sport and do so with super health and elite fitness, how do you work sport specific training into your daily/weekly routine?
This Fall a collegiate crew team, the renegade rowing team, and myself will be building their work capacity and general fitness on a regular basis throughout the week along with sport specific training. In the sport of rowing it definitely helps to have as much water time as possible to become efficient at moving the boat. One downfall of spending every hour in a boat can be a decrease in strength, power, and overall fitness. How do we get enough time in the boat and still maintain our power and fitness?
This week I’ve combined the two – 1. Rowing on the Water with 2. Metabolic Conditioning and Strength Work in the gym. I’m testing my new programming that we’ll be using this fall. For a two-hour practice we’ll row for 15 minutes, run a mile to the gym, do a 45 minute session at CrossFit Boston, run a mile back to the boat, and then row back to the dock for another 15-20 minutes.
Having just experienced this, I’m very excited to bring this Renegade Rowing programming to more rowers. It allows for a sport specific warmup and cool down while mixing in an endurance aspect with the running and overall amount of work done in a two-hour practice. The workout in the gym allows us to focus on building strength and power. The best part is that with the right focus this work can be used for skill transfer to rowing. While it’s not sport specific work, there are aspects that can reinforce the sport specific skills needed when we get back in the boat at the end of practice.
The absolute best part though is the Fun! A two-hour practice of competition and fun, both on the water and in the gym. I Can’t wait to see the results at the Head of the Charles in October.
Please share your thoughts and methods for combining sport specific training with general physical preparedness.
If you’d like to join in and train Renegade Rowing style this fall, please get in touch with me … [email protected]
13 Aug / 2013
Ah, creatine. Some people love it. Some people think it’s steroids. There was a ton of research on creatine published in the 1990s – early 2000′s, and more has trickled in since then. Here I’ll give you an overview of creatine: what it is, what it does, how you take it, and the research on its effectiveness and safety.
What Is Creatine?
Creatine is a protein made up of 3 amino acids. It is found in meat and fish, and is also produced in the liver, kidneys, and pancreas and is stored in muscle cells.
What Does Creatine Do In the Body?
Creatine has a few important functions in the cell, including:
1. Provides readily available energy to skeletal muscles.
2. Helps reduce acid build up in muscles caused by lactate and Hydrogen during exercise.
3. Activates certain pathways that generate energy.
The recommended dose of creatine – the dose used in the majority of studies – is 20 grams per day (in 4 daily doses of 5 grams) for 5 days followed by 2-3 grams per day for up to 10 weeks. This is the dosage commonly tested in athletes, so it’s not known if the same dose is effective in non-athletes.
Effect of Creatine on Athletes
Abundant evidence has found that creatine in the recommended dose increased the amount of creatine in the muscles by 20% on average, but responses ranged from 0-40% and were influenced by the amount of creatine already present in muscles. Creatine has also been found to
- Increase body mass. Some research has attributed this to water weight, while other research has shown the gains were mostly in dry, fat free mass. Other research found that long term supplementation increases the diameter of muscle fibers without adding water. For the most part, research consensus suggest that the gains are mostly muscle mass.
- Enhance muscular force and power. One study found that creatine users saw an increase in bench press repetitions and power during jump squats compared to non-users and another found that creatine users increased their bench press, squat, and power clean weight volumes.
- Help maintain goal speed/work level on the last few repetitions or seconds of output.
Insulin (a hormone that helps the body use carbohydrates) is also thought to increase uptake of creatine, meaning that you may see increased benefits by eating carbohydrates (fruits, juices, and starches) along with a creatine supplement.
While the consensus is that creatine can increase body mass and enhance strength, endurance, and speed in power and strength athletes, little research supports its use among endurance athletes. Some research showed creatine use slowed runners in a 6 km run, most likely due to increased body mass, but another study suggested it could be useful in enhancing the short kick sprint at the end of a long distance run. For the most part, though, creatine is not associated with any performance benefits for longer duration endurance sports like distance running and soccer.
It’s also important to note that, while the research showing the benefits of creatine supplement for athletic performance, research with opposite findings are also prevalent. The thinking is that there is an upper limit to the amount of creatine the muscles can store, and evidence indicates that when high levels of creatine are ingested, the body responds by decreasing its production of creatine. So, a person with low natural levels of muscle creatine taking a supplement might see performance gains whereas a person with higher levels their muscles or who get a lot of creatine from food sources would see less or no improvement.
Is Creatine Safe?
There has been some speculation that creatine supplementation can cause kidney or liver damage. Several studies analyzing blood values indicative of liver health found no evidence that creatine could damage the liver. There has also been little evidence to suggest creatine causes kidney damage. Some adverse side effects including gastrointestinal upset. muscle cramps, and dizziness but these were mostly anecdotal, and no hard evidence suggests creatine was the culprit for these ailments. One case reported rhabdomyolysis (severe muscle breakdown), but this person was taking over 10 grams of creatine (a VERY high dose) for over 6 months before that occurred.
The other safety concern with creatine is based on food safety. While creatine is approved by the FDA, it is regulated as a vitamin or supplement and not as a food, meaning it’s hardly regulated at all. Because of this, manufacturers can add any number of ingredients and make dubious health claims without proving safety and/or effectiveness. Some creatine supplements have been found contaminated in recent years. Since it is widely available online and at a number of retailers, it’s important to exercise caution and look for supplements that have undergone third party testing.
The Bottom Line
Creatine is a useful performance aid in short duration, quick burst athletic exertions like sprinting and power lifting, and users have a low chance of experiencing serious or even uncomfortable side effects. Creatine should, however, be used with caution and in moderation as research into the effect of supplementation over a number of years is still needed.
12 Aug / 2013
This past weekend we had members competing in two different locations in the area. We had the Crossfit Iron & Grit teens competing at CrossFit New England’s Teen Competition in Natick as well as others competing at CrossFit Avalon. I was only able to see the awesome work at the Avalon Throwdown, but from what I understand and what I saw, ALL competitors represented our gym well. Hannah Pelofsky received the “Sprit of the Games Award” at the teen competition! Congratulations Hannah! Another B.I.G. shout-out to Cori Bernardi and Katie “Labonte” Telepciak for their outstanding performance at Avalon. Unfortunately we don’t know how well they placed because of a last minute change in scoring, but I believe they scored 2nd and 3rdrespectively! Great job ladies!
There’s one more thing I’d like to talk about today. I have enrolled in a Coaches Certification Program with the first section focusing on Assessment of athletes. This will allow me to better understand how to work with athletes in order to get them to move better, faster. There are really two parts to the assessment. One is a caliper body fat assessment (but doesn’t give a %), and the other is a movement assessment. I will need to do this assessment on 20+ members. I am offering up an offer to do this assessment for free to the first 20 members who approach me with interest. All additional members that wish to go through the assessment will be charged $50 for the evaluation and any follow up evaluations. If you are interested or have any questions, feel free to ask me or send me your questions at [email protected]
09 Aug / 2013
All right! It’s another Friday and its time to look back on the week. The programming brought three heavy days of lifting and you all didn’t disappoint. We performed maximum reps at 85% for the back squat, bench press, and deadlift and many of you established new estimated one rep maxes increasing your work capacity. At these higher percentages it should be expected that you will be only able to achieve a few reps. A good score will be in the 4-8 rep range. Of course there will always be exceptions to this but if you are able to complete more than 10-12 reps, then your numbers are slightly off and need to be recalculated.
CrossFit Avalon Throwdown & CrossFit New England Teen Competition
This Saturday we have athletes competing at both CF Avalon and CF New England. If you are in town, head out and show your support for fellow members. It is always great to hear your name from the crowd while you are pushing through a tough workout.
The competition at Avalon (Charlestown, MA) begins at 11:30 and will end by 3:30pm. The teens at CrossFit New England (Natick, MA) will begin at 9am and end around 3pm. If you have never been to a throwdown, I highly recommend it as the energy is awesome!
What’s On Tap
Next week we are going to focus quite a bit on pushing our own body weight around. Specifically, we are going to train handstand push ups and dips. Be sure to mobilize the shoulder to keep it nice and healthy as we move on. Here’s what’s in store:
Saturday August 10
Every minute on the minute for 10 minutes
2 Snatch @ 75%
Complete 30 reps for time…
Sunday August 11
Complete for time…
Max effort row 500m
rest 2 minutes
Row 1000m @ 500m pace +10 seconds
rest 4 minutes
Row 2k @ 500m pace +20 seconds
15 minutes of mobility work – target any “hot” areas
Monday August 12
1a. Handstand push-ups 6×3 (as deep as possible)
1b. Rope climbs 6×2 ascents/descents
2. Complete reps of 21-15-9-15-21 for time…
95#/65# Hang squat clean
Knee to elbows
Tuesday August 13
Thruster – 50%/5, 60%/5, 70%/3, 80%/max reps and then back down
Complete for time…
75 Double unders
15 Wallball shots, 20#/14#
75 Double unders
Wednesday August 14
1. Snatch balance – work up to a heavy single in 10 minutes
Complete 75 reps for time…
3a. Handstand push-ups-6×3 (deep as possible)
3b. Bent over row-6×6 (heavy as possible)
Thursday August 15
“Pull-up Madness” – with a continuous clock perform 1 pull-up on the first minute, two pull-ups on the second minute, three pull-ups on the third minute…continue as long as you can complete the corresponding number of pull-ups as the time
Friday August 16
Complete every minute on the minute for 20 minutes…
1 Squat clean, 185#/125#
rest 10 minutes
Run 500m – max effort
Saturday August 17
1a. Dips 6×3 (as heavy as possible)
1b. L-sit holds 6 x max effort
2. Complete reps of 9-15-21 for time…
Push press 115#/75#
Get after it! See you all in the gym and FIRE IT UP!
07 Aug / 2013
An easy goal to kick-start a training cycle and get yourself motivated is picking an event to compete in. As we come to the end of Summer and Fall picks up there are tons of fun competitions to look forward to. Earlier this year I committed to running a half-marathon in Newport, RI in October. This week I found out that I received a singles bid to row at the Head of the Charles in October. Next weekend I’ll be heading up to CrossFit North Shore with CrossFit Boston for a little throwdown action. Long story short, I have a lot of fun training to look forward to in the coming months.
What are you training for in the next couple of months?
Who are you training with? Challenge a training partner to compete with you. Share what competitions you’re training for to comments!
06 Aug / 2013
Note: I had planned on writing an awesome post on creatine for today. But on Tuesday I made the soul crushing discovery that I have misplaced the USB that has all of my research and documents from 2007 to the present, including all of the reports I’ve done on creatine. So, for now, enjoy this post about hydration, and stay tuned for said awesome post on creatine next week, when I either find my USB or have enough time to re-do all my research.
It’s been hot this summer. While we’re flirting with fall weather this week, the weatherman tells me the heat and humidity will be back by the weekend. Dehydration - when your body does not have enough fluid to function normally – happens when you lose more fluid, usually from sweating, than you are able to take in. You are considered to be in a state of dehydration when you lose 2-3% of your body weight in fluid. At a loss over 3% of your body weight – which for a 150 lb person is 4.5 lbs – you can begin to see impairment in motor function and mental ability – meaning you will start to feel confused, uncoordinated, and fatigued.
How much water do you need? On average you need about 30 milliliters (ml) of fluid per kilogram (kg) of body weight to maintain hydration. For most people this is around 2 liters, or the commonly suggested “8 glasses a day”. However there are many factors that can increase the amount of fluid you need. These include:
- Weight - People who weigh more need more water. So while a 120-pound athlete needs just under 7 glasses of water per day, his or her 180 pound coach would need a little over 10 glasses to stay well hydrated.
- Climate - Dehydration can occur in all types of weather. When it is hot you lose more water to sweat, and in colder weather you may not sweat as much but you will lose more fluid during breathing. Yes, you can lose fluid this way! The average person loses about 500 ml, or 2 cups, of water per day simply breathing. And according to one study, you can lose 42% more water, or almost a cup, when you breathe through your mouth instead of your nose.
- Altitude also increases fluid needs, and experts recommend those exercising at higher altitudes drink 3-4 liters of water per day.
HYDRATION FOR ATHLETES
The number you just found is the amount of water you need before accounting for exercise. During exercise, you will need to drink some extra water. For optimal hydration, and give your body time to get rid of any excess fluid, drink 2-3 ml per pound of body weight 4 hours before exercise. Try to drink 8 ounces of water 15 minutes beforehand, and then continue to drink during the workout. A good rule is to drink enough water so that you feel energized and avoid thirst, but don’t drink so much that you feel full. This usually adds up to around 8-16 ounces per 30-60 minutes of exercise. After training you will have lost some fluid and need to replace it. Generally, the recommendation is to weigh yourself before and after practice, and drink 24 ounces of water for every pound you lost. After a few practices you will get an idea of how much you normally lose, and won’t have to do this very often.
Electrolytes also play an important role in hydration. The most common electrolytes are:
Sodium regulates the total amount of water in the body and maintains the proper function of nervous, muscular, and other systems.
Chloride helps maintain a normal balance of body fluid.
Potassium is responsible for regulating heartbeat and muscle function and is important in neuron function. Extreme high or low potassium levels can cause irregular heartbeat, which can be fatal.
Bicarbonate maintains the right amount of acidity in the blood and bodily fluids. *This is important because muscle cramping is most often related to an accumulation of acid in the muscles.
When you sweat, you lose electrolytes in addition to fluid. Gatorade, and most other recovery drinks, have 100-120 mg of sodium, and the following foods have at least that much, if not more, in a common serving size: salted nuts and seeds, trail mix, deli meat, eggs, most dairy products, canned tuna, humus, olives, pickles, and raw or cooked spinach. Most sports drinks contain about 30-90 mg of potassium, but this electrolyte can be replaced by eating foods such as raw nuts, yogurt, milk (or chocolate milk), fish, sweet potatoes, tomatoes, beans, peaches, and melons. Most of the time, unless you are training for an extended period (greater than 90 minutes) or in very hot or humid weather, sports drinks are generally not needed to maintain hydration and electrolyte balance.
But…don’t overdo it! While it is important to maintain fluid balance and avoid dehydration, it is possible to become over hydrated. This happens when you drink significantly more water than is lost with sweat, causing sodium levels to drop. Your body likes things to be in a nice, balanced place, and when things get too high or too low your body will tell you. Low sodium levels usually mimic heat stroke symptoms, and let you know something is up with dizziness, headaches, nausea, irritability, and confusion. Over hydration happens primarily with endurance athletes (marathon runners or cyclists, for example) and as a power athlete your risk for this is not as high. But it is important to keep in mind, especially if you’ve been hydrating well in hot weather and still feel like you might have heat illness. If this happens to you, stop training, and have a sports drink or eat something salty.
02 Aug / 2013
**Reminder** – CrossFit Boston will be closed this Sunday. The staff is going to be on site at CrossFit Great Barrington. All members are welcome to come as well. Here are the details:
9:00-11:00am: Oly Seminar with Coach Neal
11:00-11:30am: TEAM THROWDOWN between CF Boston and CFGB
11:30am-1:30pm: BBQ and beverages
2:30pm: BSO concert @ Tanglewood
Fire It Up! Fire It Up!
Lot’s of personal records being made this week with “Filthy Fifty” and the strength cycle. It is great to see the progress being made with a plan and some pure determination. Your efforts are really paying off.
I know that I can speak for the coaches that you all inspire us to keep training hard ourselves. Watching everyone push to the limits on the air dyne for tabata intervals on Wednesday was especially motivating. The “paincycle” can be a really potent conditioning tool and you all stood up to the challenge. Great work!
When Your Not Training
With all the hard work each of you is putting in, be sure to pay close attention to your recovery and nutrition. Alex had a great post on Wednesday regarding protein powders. If you missed it you can read it here. I am a big believer of using protein shakes immediately post workout to aid in recovery. I am less sore and can come back and train hard again the next day when I adhere to that plan. I then follow up with another meal about 1.5 hours after my session to get more fat and protein in my body.
I have been getting more sleep lately too. This is playing a large role in feeling more refreshed in the mornings and being better prepared to perform in my training sessions. I try to get at least 7 hours of sleep. On a few occasion I am able to sneak 9+ hours. That is usually on the nights that it’s my turn to get my daughter to sleep.
If you are not getting at least 7 hours a night, try to block in 15-20 minutes naps during the day. It will make a difference on how you feel and increase your productivity. Give a go and let us know how it works for you.
What’s on Tap
Saturday August 3rd
5 rounds for time
30 Box jumps, 24″/20″
30 Wallball shots, 20#/14#
Sunday August 4th
Closed for event at CrossFit Great Barrington
Monday August 5th
Back Squat – 55%/5, 65%/3, 75%/3, 85%/max reps and then back down
Complete as many reps as possible in 3 minutes
rest 6 minutes
5 rounds for time
10 Overhead swings, 32kg/24kg
Tuesday August 6th
Complete as many rounds as possible in 25 minutes
5 ground to overhead, 135#/95#
10 ground to overhead, 135#/95#
15 ground to overhead, 135#/95#
20 ground to overhead, 135#/95#
Wednesday August 7th
Bench press – 55%/5, 65%/3, 75%/3, 85%/max reps and then back down
Complete 6 rounds for time…
Thursday August 8th
Deadlift – 55%/5, 65%/3, 75%/3, 85%/max reps and then back down
Complete as many rounds as possible in 12 minutes…
10 Deadlift, 185#/125#
10 Step-ups, 24″/20″
Friday August 9th
Practice muscle ups and double unders for 20 minutes
Complete 7 rounds for time…
15 Thruster, 115#/75#
Saturday August 10th
Complete every minute on the minute for 15 minutes…
2 snatch @ 75%
Complete 30 reps for time…
31 Jul / 2013
Who watched the team competition at the CrossFit Games last weekend? Did you see the Partner Overhead Squats and the Worm (Log) Lift? Ever wonder what it would be like to have to execute good form in a functional movement and do it at the same time as someone else?
Well now you can! Above is a video of the Renegade Rowing team performing their warm up before getting in the boat. In order to row well everyone in the boat must be moving together and doing the exact same thing at the exact same time.
The Renegade Rowing Membership at CrossFit Boston
As a Renegade Rowing Member at CrossFit Boston you’ll enjoy unlimited group classes like a normal membership. In addition you’ll also commit to improving your training through Renegade Rowing Classes, One-on-One sessions with Coach Pat, and Individualized Assessment, Goal Setting, and Feedback. Coach Pat will sit down with you every two months to review your progress, provide feedback, adjust your goals, and give you extra work to keep improving.
Renegade Rowing Classes in September!
One of the best parts of being a Renegade Rowing Member is that everyone will learn to row both in the gym and on the water!
Coach Pat will begin offering regular Renegade Rowing classes the week of September 16th. Classes will take place on Tuesday and Wednesday nights at 6:30pm. Additional days and times will be added based on demand. So, if you are interested, sign up now and get Coach Pat to add a class that works for you! Classes will be held at CrossFit Boston, Community Rowing, the track, and the stadium. Occasionally we’ll even do a Row-WOD-Row where we row from CRI to CrossFit Boston, do a workout, and then row back to CRI. Renegades can expect to get teamed up with a training parter for accountability. Renegades can also expect to see Partner WODs and Team WODs pop up regularly. It’s going to be Epic!
How do you become a Renegade Rowing Member?
Schedule a free consultation with Coach Pat. He’ll explain the Renegade Rowing methodology, discuss your goals, and assess your fitness.
30 Jul / 2013
Protein powders were once the stuff of pro athletes and ultra meatheads, but have gone mainstream over the past 10 or so years. I first tried it when I was 15. When I told a personal trainer I’d been seeing with my mom that my goal was to get a 6-pack, he recommended I take 2 scoops of muscle milk powder 1-2 times per day. So mom and I dutifully trekked down to GNC and bought the vanilla flavor. And it was AWFUL. I don’t think I took the recommended dose even once, and I certainly never got said 6 pack. I couldn’t get it to dissolve in anything – not water, not milk, not a smoothie. Only now, looking back with educated eyes, do I see how completely ridiculous it was for this bro to tell a 15 year old athlete to take a mostly unregulated supplement! The industry has gotten much better since then in terms of taste and palatability, but it is still mostly unregulated. It’s not all bad, and it can be a good idea for some people. But before you head down to Vitamin Shoppe, weigh the pros and cons first.
The most popular form of protein seen in supplements is whey. There are several types, which are:
1. Whey Protein Isolate – this is the most pure form of whey protein and the most available to the body for absorption. It is about 90% protein by weight and tends to be the most expensive kind.
2. Whey Protein Concentrate – this is generally 29% – 89% protein by weight. While more affordable than WPI, it also contains a little more fat and lactose.
3. Hydrolyzed Whey Protein – this type of protein is predigested. While on one hand it is easier to absorb, there is some debate about how effective it is compared to un-hydrolyzed protein, and it’s more expensive.
- It can provide a quickly absorbed source of protein. Generally, liquids are digested more quickly than solid foods. So, by “drinking” your protein, your body is absorbing it faster, which is good for rebuilding muscle after a workout.
- It’s convenient. Because it’s much easier to carry around a plastic baggy of powder to mix with water or milk than a tupperware of lean meat and complex carbohydrates (at least I think so).
- It’s a source of added calories. This can be a con, too. But if you’re a guy who is always wanting to gain 20 pounds but just can’t eat all the time, a protein supplement with milk can be a quick, not super filling source of additional kcals.
- It’s expensive. Depending on how good the stuff is, it cost anywhere from $20 – $30 per pound.
- There can be unpleasant stuff in there. The front label will say 100% whey protein. Cool. Until you read the ingredients label, which can include artificial flavors. xantham gum, soybean or other oils, artificial sweeteners, sugar (hint: anything with “dextrose” on the end is a sugar), and other ingredients that may be healthy or may not but unless you have a PhD in chemistry, who knows!
- It’s a source of added calories. I realize this is in the pro section too. Because this is good for some people but not for others. If you are trying to lose weight, you’re better of waiting an extra 20 minutes to get home and make your next meal OR having an apple and some jerky. The food will obviously also have calories, but it’ll make you more full than the protein powder. When you’re trying to lose weight, staving off hunger is a huge help!
- It’s not paleo. Because I don’t care how happy and grass fed the cow is, you cannot tell me you object to processed foods but are totally OK with drinking extracted cow’s milk protein with artificial sweetener and other additives in powder form.
If you feel protein powder is right for you, I recommend finding a brand that has a short ingredients list (I think the brand Neal sells only has 3) and take it once per day following a workout. Take enough to equal about 30 grams of protein. Any more than that and your body won’t use it as efficiently. You’re better off taking 30 grams at one time and eating a nice steak and salad an hour or so later than taking 60 grams of protein in one Blender Bottle. Whey protein is generally the best, and I recommend whey protein isolate, as it’s the most available form.
If you don’t want to take protein powder (I personally always felt it was more of a burden), just make sure you’re still recovering. Bring a snack with protein and carbs like jerky and fruit, chocolate milk, or trail mix for after your workout.