At TSTM we advise our clients to shoot for a minimum of 40-65g of protein at breakfast, which is quite a bit. Most animal sources of protein are between 23-35g of protein per 100g, meaning you will need to eat 170-285g for breakfast (depending on body weight and goals). It is quite a bit more than you would get from eating two eggs (6-7g protein each), for example. You would need to add some fish or meat to the breakfast plate in order to reach these targets.
With the CrossFit open unfolding in February and March 2019, the strength focus of the training block merely is maintenance. The high levels of stress placed on the body during competitions lead to significant losses in strength no matter the sport. High volume and high-intensity strength training are never recommended during competitive times of the season, and hence maintenance is the key.
Stress is becoming more of a concern in our modern lifestyle. Many of us work in a stressful environment and find ourselves vulnerable to sleep disorders, feeling overworked, anxiety, frustration, and even depression, just to name a few. Can we change our perception of stress and turn a negative emotion into a more positive experience?
For many, de-stressing means coming home, switching on the TV, putting your feet up and “zoning out” with what many believe is a mental distraction. While this may seem like a good ideal or a relaxing way to end your day is it an effective way of reducing the damaging effects of stress? The short answer is no.
Don’t believe the hype that high-protein diets can cause kidney disease and cancer, this is nothing but an urban myth that is not back by scientific evidence. Research has shown that high protein diets of up to 35% of calories (or even higher) are safe for people without pre-existing kidney problems and can help prevent cancer growth [1,2,3,4], getting enough glycine in the diet is essential. There is very little evidence that eating a high protein diet increase cancer risk, as long as you eat a well balanced nutrient-dense diet and removed processed meats from the diet. If you would like some more information read this article from Chris Kresser.
Normal medical reference ranges are the average ranges of the general population and have very little to do with optimal health and longevity. Today’s “average population” is sick, fat, and unhealthy. As our population becomes more dysfunctional and obese and suffers from more cardiovascular and autoimmune disease, the “normal” reference range gets wider and wider. How silly is this? In many cases, medical reference ranges are created using populations that contain a significant number of unhealthy individuals, leading to ranges that don’t reflect a healthy population in today's society.
If you follow the blog or our social media feed, you will know that we are not big fans of gluten or highly processed gluten-free products. More and more research is linking the many of the proteins in grains like wheat, to severe illness and disease and we encourage our clients to avoid it as much as possible.
Often, our clients find breakfast become a tricky meal when you remove bread and cereal out of the diet. These quick and easy low nutrient high carbohydrate processed foods have become a staple in many peoples breakfast, and it becomes a head habit to break. What other options are there?
Your genes are not to blame for your health, or your body fat mass, this is 100% dictated by your environment. Where you live, what you eat, what you drink, your behaviours, how physically active you are, your exposure to toxins, your sleep, your stress management, and the community in which you interact. All of these factors play a crucial role in your physical and mental well-being.
We hear a lot of people saying they will sleep when they’re dead; those people perhaps don’t realise how much faster they’re running towards their grave than they would if they were sleeping enough.
Chances are if you’re not training to compete the reasons why you exercise are to improve your body composition and reap the health benefits of being stronger and fitter. While it is important to follow a training programme or at least move with a certain consistency, it’s also essential to bear in mind that sometimes it can be harder to reach goals without taking a more holistic look at health.