TRAINING
It is warming up fast here in Austin and we love to get outside to stay fit. However, the Central Texas summer heat can be very dangerous for some of us. It is very important to make sure you stay safe in the sun. Heat exhaustion and heat stroke are two of the most common heat-related ailments to watch out for. Here is some helpful information about heat illness and how to prevent it.
What is heat exhaustion?
Heat exhaustion is a dangerous condition where the body’s core temperature overheats due to environmental heat, humidity and physical activity. If left untreated heat exhaustion can lead to heat stroke.
How can you tell if someone has heat exhaustion?
Heat exhaustion can appear suddenly during or after physical activity. Here are some symptoms to look for: excessive sweating, dizziness, fainting, weak and rapid pulse, sudden fatigue, low blood pressure when standing up, muscle cramping, nausea and headache.
What should you do if you suspect heat exhaustion?
Most importantly do not hide! Get to a space where others can help you. Let someone around you know you suspect you might have heat exhaustion. Stop physical activity and find a cooler (air conditioned if possible), shaded place to rest. Drink cool water or a sports drink. Seek medical attention if the symptoms do not go away within an hour or if your temperature gets above 104 degrees.
How can you prevent heat exhaustion?
Wear thin, loose and light-colored clothes or clothing designed for exercising in the heat. Wear sunblock (reapply when necessary) and a hat or visor. Hydrate before, during and after physical activity with cool water or a sports drink. Try to remain in shaded areas when outside and gradually get used to the temperature outside before starting exercise. Ease into exercise when outdoors and if you are with a trainer let him or her know your concerns. Check with your doctor or pharmacist if you are taking medication that makes you more sensitive to the sun or heat.
What is a heat stroke?
A heat stroke is a serious condition that results from untreated heat exhaustion. Seek medical attention immediately if you or someone else experiences any of the following symptoms: body temperature over 104 degrees that will not come down, dry and flushed skin, fast breathing and heart rate, headache, seizure, hallucination, sudden speech or coordination problems and muscle fatigue and/or weakness.
Stay safe and have fun out in the sun this summer!
Kyle
Kyle Golden is a certified trainer through the International Sports Sciences Association and the founder of Work It Personal Training in Austin.
(512) 426-2336
7817 Rockwood Lane, #102
Austin, TX
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TRAINING
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Protein Supplements: When and What Kind?
Clients quite frequently ask trainers when the best time is to take a protein supplement and which protein types are better than others. There is a lot of information out there on this topic, both legitimate with science to back it up and other information that is simply incorrect or anecdotal. After much research I have put together a summary on what I would recommend to most who are looking for adding a protein supplement to their diet.
First you have to ask yourself if you are looking to gain more muscle mass or get lean. This summary is going to focus on those who are looking to gain more muscle mass. If you are looking to lose weight, you will probably want to reduce some of the carbs along the way.
For optimal muscle repair and protein synthesis it is recommended that you maintain a certain level of protein intake throughout the day. If you want to gain weight, multiply your body weight by 0.9 and this will give you the number of grams of protein you should consume during the day. For example, if you weigh 150 pounds you will want to get around 135 grams of protein per day.
When should you take a protein supplement in relation to your workout if you are looking to gain mass? It is generally recommended that you supplement with protein before, during and after your workout routine as follows.
Pre-Workout
About an hour before your workout take about 20-25 grams of a whey/casein protein blend in a non-fat liquid with about 20-30 grams of carbs if you are going to be lifting heavy or your workout will be fairly rigorous. You will want to limit or eliminate fat from this meal as it will interfere with protein digestion.
During Workout
While you are exercising you should consume about 10 grams of whey protein diluted in a non-fat liquid. This could be a lower carb sports drink, coconut water or skim milk. Consume this by sipping throughout your workout and along with water.
Post-Workout
This is the most important protein supplement phase. Studies have shown that you will want to consume about 25-30 grams of protein within 30 minutes after your workout. It is best to have a 60% whey/40% casein blend of protein as whey digests faster and casein is a slower digesting protein. You should also add a carbohydrate to this depending on how intense your workout was.
The type of protein supplement could matter as well, however whey, casein and soy proteins are all acceptable and fairly equal in providing essential proteins to your muscles. Whey is a faster digesting protein and casein is a slower digesting protein, so combining these two together is the best option post training. Guys, don’t worry about soy. It appears that all the reports about soy protein elevating your estrogen levels is misleading and you would have to consume massive amounts of soy for your body to react.
For the remainder of the day you should either consume food-based proteins (meats, eggs, beans, etc.) to get in the difference of your protein needs and/or supplement again with a protein drink. Make sure to avoid fatty meals an hour before, during and an hour or two after your workout to help in optimal protein digestion with relation to your workout. Don’t forget to hydrate with plenty of water throughout the day and of course eat well-balanced meals with plenty of vegetables.
There is a lot of information out there in books, articles, in blogs on the internet, etc. Available information and advice frequently changes. This summary is based on the information I have obtained from my research. No doubt there will be differing opinions and advice. It is important that you find what works best for you and that you enjoy!
Kyle
Kyle Golden is a certified trainer through the International Sports Sciences Association and the founder of Work It Personal Training in Austin.
(512) 426-2336
7817 Rockwood Lane, #102
Austin, TX
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