My training at 37-ish

Goals
Fitter. Faster. Stronger. Wiser.
With continued learning and adaptation. Always tinkering.

Context: 37-year-old. 180cm. 75kg. Soldier. Student.

Basically, I want live well into old age, being able to contribute to society and avoid chronic disease (for as long as possible).

How do we do this?

As a start point, using the basic human evolutionary blueprint and applying it to the modern environment, I have found that for me, it has allowed me to look, feel and perform to a pretty good standard without too much compromise.

Simply put, try to keep my metabolism as healthy as possible (by eating whole foods), keep enough muscle mass and remain as mobile (by being active) as I can so that I can actually get around and do everything I want to do for as long as possible… and hopefully help a few people out along the way.

Once again, the caveat is that this is what has worked for me so far…

Food
For those who don’t know me, I have been following Paleo type nutrition for nearly seven years now. For the most part it’s just eating whole foods as often as possible, and cutting out highly processed vegetable oils and sugars as much as practicable.

I rarely count calories and eat when I’m hungry. On occasion, I’ll track using a smartphone application to get a ballpark estimate of how balanced my food intake is. Generally, I’d say my macronutrient breakdown would be roughly:

  • 50-60% fat;
  • 20-25% protein;
  • 15-20% carbohydrate.

Is that keto? Technically, no. It would be pretty close and there would definitely be times through out the year that I would naturally cycle into ketosis.

I normally train in a fasted state, or after a cup of black coffee with some MCT oil and collagen.

My basic plate is a piece of animal protein with a bunch of vegetables and/or salad topped off with some butter or olive oil and sea salt. I eat plenty of eggs and I enjoy full-fat cheeses and dark chocolate (85% min). Mineral water, black coffee and red wine, specifically pinot noir are my drinks of choice.

Mostly I’m eating two meals per day, usually after I have trained. Most of my calories would usually be consumed in the final meal of the day. Mostly because I have more time available in the evening to prepare larger meals.

Another reason would be that I’m more likely to be sharing a meal after work with friends or family and sometimes it’s just easier. Being flexible and understanding the process is key here. There’s nothing worse than being “that guy or girl” who doesn’t eat at a group meal because it’s five minutes into a proposed fasting window.

Finally, when you’re a person who is generally a eating low-carbohydrate diet, getting all of your carbohydrates in the evening can replenish glycogen stores (energy stored in the muscles), and the elevated insulin response helps produce more tryptophan, which allows the process of converting serotonin into melatonin, leading to a more restful sleep.

On occasion, I will eat a third meal, typically if I’m doing a bit more physically at work, if I’m planning an evening workout or if I’m hungry. Super simple.

Intermittent fasting and time-restricted feeding. There is a difference. As mentioned earlier, I mostly eat two meals per day. One meal post workout and one at the end of the day. This is called time-restricted feeding. All foods are consumed within a window of time, for example between 12pm and 8pm.

Intermittent fasting is exactly that. Intermittent, meaning occasional. I am metabolically flexible, meaning that I am well adapted to using fats or ketones as an energy source, allowing me to go longer periods of time without feeling hungry or craving food. Occasionally on a low tempo day, I would dabble in a longer fast of up to 24-32 hours. This wasn’t very regular, maybe once every 8 to 10 weeks.

Most weeks I eat out with my team mates on a Friday morning at a local cafe, and with friends one night which would usually lead me to the local Vietnamese Pho restaurant.

Supplements
I generally don’t take a lot of supplements on a daily basis. I really try to get everything through whole food nutrition. My pre-workout is usually just a cup of black coffee and I randomly use a whey protein powder post workout. Outside of that, it’s only occasional cycles of fish oil, cod liver oil and magnesium.

Magnesium. This is probably one of the most important supplements for me. Mostly taken post workout or in the evenings prior to sleep. Magnesium is vitally important to over 300 biological functions in the body and these days it’s not that easy to get enough from diet alone. Add in some intense training or workloads, and your requirement increases.

During the winter months I spend a bit more time indoors and get a little less sun exposure, so I add about a 10ml of Nordic Naturals Cod Liver Oil every other day. The Cod Liver Oil is a good source of DHA along with Vitamins A and D, which have a variety of health related benefits.

Training
Strength and conditioning. The last 12 months I’ve focused on compound movements for general strength and conditioning such as deadlifts, power cleans and overhead presses. The break down of sets has varied, with a focus of no more than 10-15 working repetitions per movement.

Heavy Turkish getups (up to 50kg), farmers carries and high volume kettlebell swings have also featured consistently in my programming.

These three exercises are so good for you that you could almost base your entire strength and conditioning program around them and constantly see improvements throughout the year.

More recently, I have broken down my workouts into the following workout template:

  • Vertical press/pull, hinge and loaded carry;
  • Horizontal press/pull, hinge and loaded carry.

Really simple. But I’m finding that keeping it simple is working well for me. I can also finish most workouts in about 30 or 40 minutes.

I’m not setting any world records with my weight training but I’m fairly strong and athletic for a nearly 40 year old, 75kg guy. I’m rarely injured and generally have the energy to perform every day. Oh, I can also run reasonably quick.

Running. It’s been mostly interval work and 5km racing. Occasionally, I’ll run a longer distance out to about 8km, but the days of longer endurance distance running are in the past. For me, its too taxing on the body, and just takes up too much of my time. My preference lately has been to run 50m to 400m intervals and every now and then I just get out and run around for 20 or 30 minutes.

I’ve enjoyed running some of the major running events throughout the year. Firstly, it’s nice to have short term training goals, but I believe that it can give you a pretty good snapshot of how you compare physically (at least when it comes to running) across society in general.

In the last twelve months I have competed in the following events:

  • Mothers Day Classic, 4k (17:43min)
  • Run Melbourne, 5.2k (23:09min)
  • YMCA Fathers Day Run, 5k (23:37min)
  • Melbourne Marathon, 5k (24:14min)
  • Portsea Twilight, 4k (17:43min)
  • Sole Motive Sunset Series Zoo Run, 5k (22:47min)
  • Sole Motive Sunset Series The Tan, 4k (17:20min)
  • Run for the Kids, 5.2k (23:48min)

I also competed in two virtual races with the New York Road Runners (NYRR), where you track a run locally and upload it to a global leaderboard.

  • NYRR Valentines Day Virtual, 5k (23:02min)
  • NYRR NYC Half Virtual, 5k (22:25min)

IMG_6816

Right now my training consists of three days of strength and conditioning combined with two or three days of running (mostly easy/mid level efforts and some sprint work). Each workout lasts about 30 or 40 minutes. This gives me a total of about three to four hours of dedicated training per week which allows me to have more free time to enjoy some of the other things in life, such as coffee and hanging out with friends and family.

C34DB440-287B-4E45-ABBB-7D54AA7E161E

Lifestyle
Living in Melbourne, Australia. This is home. Most likely for another 2 years. Being around family and friends definitely makes life a little easier. The importance of good social connections is often overlooked when it comes to optimising ones health and performance.

A key point to note here is flexibility. No-one is perfect and you’re aloud to make mistakes. Everyone is human, and we all have to live in the present day. I love a cup of coffee and can be always found at cafe on the weekend post workout catching up with friends. I have my nights out which will almost always end up at a local wine bar.

Sleep. This is really important if you want to be at your best. I’ve tried really hard to get as close to 8 hours a night of solid sleep. Having a cool and dark place to sleep is a good start, combined with a fairly standard daily wake time (ie: fairly close to sunrise) will set you up for success. There is whole post here to flesh out this topic alone.

Sleep quality will impact your energy levels, blood pressure, insulin sensitivity, body composition, overall immunity, heart disease risk. The list goes on… It’s the closest thing to the mythical “magic bullet” for health and performance.

This year will be my 16th as a soldier. Almost a lifetime. Whilst I don’t do too much soldiering these days due to my current role and position, I think it’s still important to keep those skills refined.

While it isn’t soldiering, I do like hiking and camping. Being outdoors is a pretty good escape. I try to get out every now and then for an overnight hike with friends, just to take some time out from the plethora of electronic devices and social media platforms that seem to take up so much of our lives today.

I was lucky enough to get away in January for a 3 week vacation to New York City. This was my fifth visit and it never ceases to amaze. I did a bit of sight seeing, revisiting some favourites, saw a show on Broadway, got to an NBA game and got to see my team win. Had the opportunity to meet new people and catch up with some old friends. I also drank a fair bit of coffee during the day and hot apple cider in the evenings.

Later this month I’m heading to the South Island of New Zealand for 10 days. I’ve never been and it’s something I’ve been looking forward to for sometime. I’m hoping to get a glimpse of the Southern Lights and maybe a bit of alpine hiking.

My parents have a holiday house on the Mornington Peninsula which I try to get away to every couple of months for a weekend. I’ve been going there my whole life and there is just something about coastal communities that is just relaxing.

My studies. This year I will complete a Diploma level qualification as part of a Bachelor of Nutrition. Doing this via correspondence which has it’s own unique set of challenges but overall I am enjoying it.

I don’t know what the next 12 months will bring, but I’m going to keep on tinkering and fine-tune ways to optimise health and performance as I move forward into the future.

What is DHA?

RUS-01743_DHA_Strawberry_90ct

Docosahexaenoic Acid (DHA) is a specific type of omega-3 fatty acid.

Found naturally occurring in certain fish (with emphasis on mackerel, salmon, herring, and sardines), it has been shown to be one of the most potent health boosters on the entire planet.

Structure
DHA is what is known as a ‘Long-Chain Omega-3 Fatty Acid’, as it is 22 carbons long, and has 6 double bonds (making it physically long in structure compared to other fatty acid molecules).

epa-and-dha-structure

DHA and the evolution of the human brain
An important turning point in human evolution was the discovery of high-quality, easily digested nutrients from coastal seafood and inland freshwater sources.

Previously, Neanderthals sourced protein predominantly from the red meat of wolves, large feline and hyenas. The is little to no evidence of fresh water aquatic species or marine sources of protein in the bone collagen of Neanderthal specimens.

In comparison, seafood consumption of early modern humans was a nutritional staple. Depending on geographical region, freshwater or marine sources of protein made up between 10-50% of the diet for these populations.

Freshwater sources occurred along rivers and included fish and/or water fowl and marine sources were coastal and included fish, shellfish and small slow-moving animals such as turtles or tortoises.

This study suggests that the discovery, and subsequent multi-generational exploitation of aquatic and marine food sources coincides with the rapid expansion of the brain that is unique to modern humans.

This exploitation coincided with a rise in cognitive development leading to a more elaborate enrichment in material culture, such as personal ornamentation, decoration of burials and pottery figurines.

Benefits of DHA in the diet
Supplementation of DHA has been shown to have profound effects on health, wellbeing and overall performance. Due to its somewhat broad influence throughout the body, these effects can impact a number of physiological systems, boosting health in a variety of ways.

DHA has a positive effect on diseases such as hypertension, arthritis, atherosclerosis, depression, adult-onset diabetes mellitus, myocardial infarction, thrombosis, and some cancers.

Brain health
The human brain requires somewhere between 20 and 30% of the body’s available energy. It is even higher during the early years of life. Both EPA and DHA are responsible for many of the brain’s unique cognitive capacities and advance brain functions.

As DHA makes up about 30% of our brain matter and approximately 50% of retinal structure in our eyes, it stands to reason that its consumption has the potential to impact our brain health and eye health. This has been well supported within the scientific literature.

Consumption of DHA has been shown to protect against age related declines in brain health, brain size, and associated reductions in neural function. With this has come an increase in performance during cognitively driven tasks, in conjunction with improved memory, and an improved capacity for learning.

DHA supplementation has also been shown to have a preventative effect on both dementia and age related cognitive decline, ensuring our mental function well into older age, while significantly reducing our risk of Alzheimer’s and Parkinson’s.

Heart health
DHA has the potential to improve the state of the body’s cells, while simultaneously reducing harmful inflammation throughout the entire body.

Through these two mechanisms, the supplementation of DHA can cause significant reductions in blood triglycerides, blood pressure, and ‘bad’ cholesterol (LDL cholesterol).

DHA has also been shown to reduce cardiac arrhythmias.

As a result, the consumption of DHA can greatly improve our cardiovascular health and function, significantly reducing our risk of developing heart disease and diabetes.

In summary
DHA is one of the most important nutrients within the entire body, where it is used to make the cell membranes of literally every cell in the body, while also acting as a key structural component for tissues found in the brain, eyes, and skin.

With this in mind, its supplementation can improve brain health, increase cardiovascular function, and cause significant improvement in eye health and function. Making it one of the most effective supplements on the market.

The benefits of Magnesium

Magnesium (Chemical Element)

Magnesium is the fourth most abundant mineral in the human body and the second most common intracellular cation (positively charged ion) after potassium, magnesium is required for the healthy function of most cells in your body, especially your heart, kidneys and muscles.

Magnesium’s benefits can include reduced symptoms from conditions such as chronic pain, fatigue and insomnia. Magnesium may also provide protection from a number of chronic diseases, especially those associated with aging and stress.

Essential to life, necessary for good health, and a vital component within our cells, magnesium’s benefits help our bodies maintain balance, avoid illness, perform well under stress, and maintain a general state of good health.

What conditions can benefit from Magnesium?
Magnesium is known to reduce muscle tension, lessen pain associated with migraine headaches, improve sleep, and address neurological disorders such as anxiety and depression.

Conditions linked to magnesium levels include:

Pain:

  • Headaches;
  • Muscle cramps and spasms.

Mental health and sleep:

  • Anxiety;
  • Depression;
  • Autism and ADHD;
  • Restless Leg Syndrome;
  • Insomnia.

Other conditions:

  • Psoriasis, Acne and Eczema;
  • Asthma;
  • Hypertension (elevated blood pressure);
  • Diabetes;
  • Osteoporosis.

Magnesium works within our cells. The powerhouses, factories and regulators of the body’s systems.

Because it is a necessary part of hundreds of biochemical reactions occurring constantly inside our cells, magnesium’s presence or absence affects the brain, the muscles, and the heart and blood vessels.

The importance of Magnesium?
There are fifteen essential minerals required by our bodies to function properly. These can be divided into trace minerals, those required in very small amounts, and major minerals, those required in larger amounts.

The six major minerals required in excess of 250 mg per day include:

  • Calcium;
  • Magnesium;
  • Potassium;
  • Phosphorus;
  • Sodium;
  • Chloride.

Magnesium impacts nearly all of systems of the body due to its cellular and molecular function. It has vital role as a co-factor to over 300 enzyme functions.

Not only one of the most vital and essential enzyme co-factors, regulating more reactions than any other mineral, but magnesium is also responsible for two of the most important cellular functions: energy production and cellular reproduction.

Magnesium and heart health
Insufficient magnesium tends to trigger muscle spasms, and this has consequences for your heart in particular. This is especially true if you also have excessive calcium, as calcium causes muscle contractions.

Magnesium also functions as an electrolyte, which is crucial for all electrical activity in your body. Without electrolytes such as magnesium, potassium and sodium, electrical signals cannot be sent or received, and without these signals, your heart cannot pump blood and your brain cannot function properly.

The heart has the highest magnesium requirement of any organ, specifically your left ventricle. With insufficient amounts of magnesium, the heart simply cannot function properly. Elevated blood pressure, cardiac arrhythmia, cardiovascular disease (CVD) and sudden cardiac death are all potential effects of magnesium deficiency and/or a lopsided magnesium to calcium ratio.

This systematic review and meta-analysis published in 2013,  concluded that circulating and dietary magnesium are inversely associated with CVD risk. Simply put, this means the lower your magnesium intake (and the lower the circulating magnesium in your body), the higher your risk for CVD.

Other notable effects include:

  • Is an important factor in muscle relaxation and heart health;
  • Creating energy in your body by activating adenosine triphosphate (ATP);
  • Allows nerves to send messages in the brain and nervous system;
  • Aids and regulates the body’s use of calcium and other minerals;
  • Assists in bone and teeth formation;
  • Regulates the metabolism of nutrients such as protein, nucleic acids, fats and carbohydrates;
  • Regulates cholesterol production and helps modulate insulin sensitivity;
  • Assists in energy production, DNA transcription and protein synthesis;
  • Maintains the structural health of cell membranes throughout the body.

Foods high in Magnesium
Magnesium in food sources were once commonly consumed, but have diminished in the last century due to industrialized agriculture and a shifting to more modern westernized diets. Below is a list of foods that are high in dietary magnesium:

  • Pumpkin Seeds;
  • Spinach;
  • Swiss Chard;
  • Dark Cocoa Powder;
  • Almonds;
  • Coffee.

Who should supplement with Magnesium?
Magnesium has been linked to reduced incidence of common conditions such as high blood pressure, diabetes, and metabolic syndrome in large peer-reviewed, long-term studies.

Studies today focus on whether active magnesium supplementation may be one of the missing links to preventing these diseases, as well as several disorders affecting the brain, muscles and skin.

The good news is that magnesium supplementation is a safe and effective way for most people to ensure they are getting enough magnesium to stay healthy, before deficiencies arise.

How much Magnesium to supplement
While the RDI for magnesium is around 310 to 420 mg per day depending on your age and sex, many experts believe you may need around 600 to 900 mg per day.

How baking soda can improve athletic performance

SodiumBicarbonate

Sodium bicarbonate (baking soda) otherwise known as NaHCO₃, is a popular chemical compound. It is a salt composed of sodium ions and bicarbonate ions. Sodium bicarbonate is a white solid that is crystalline but often appears as a fine powder. It is found dissolved in many mineral springs.

Baking soda is a low-cost natural product that can be found in most supermarkets.

How does sodium bicarbonate work
To understand how baking soda works, it is helpful to first understand the concept of pH.

How pH affects athletic performance
In chemistry, pH is a scale used to grade how acidic or alkaline (basic) a solution is.

A pH of 7.0 is considered neutral. Anything lower than 7.0 is acidic and anything above that is alkaline.

In a normally functioning, resting human being, arterial blood pH is approximately 7.4, slightly alkalotic, and usually around 7.0 in the muscle cells. You function best when your acid-alkaline balance remains close to this target, which is why your body has various ways to maintain these levels.

High-intensity exercise, also known as anaerobic exercise can disrupt this balance.

During anaerobic exercise, your body’s demand for oxygen exceeds the available supply. As a result, your muscles cannot rely on oxygen to produce energy. Instead, they must switch to a different pathway. The anaerobic pathway.

Creating energy through the anaerobic pathway produces lactic acid. Too much lactic acid decreases your muscle cells’ pH level to below the optimal 7.0.

How sodium bicarbonate helps maintain pH
Sodium bicarbonate has an alkaline pH of 8.4 and can therefore raise your blood pH slightly. Higher blood pH allows acid to move from muscle cells into the bloodstream, returning their pH to 7.0. This enables the muscles to continue contracting and producing energy.

Scientists believe this is the primary way that sodium bicarbonate can help you exercise harder, faster or for longer

Sodium bicarbonate and athletic performance
In short endurance events lasting approximately seven minutes or less, one of the greatest challenges faced by an athlete is the build-up of acidity related to acid production by the muscles (lactic acid). As the blood and fluids surrounding the muscle cells become more acidic, their ability to function effectively is greatly reduced.

Since the 1940s, sports scientists have been looking at baking soda, as a way of counteracting this acidity.

Baking soda has been shown to reduce blood and muscle acidity by neutralising hydrogen ions associated very high intensity efforts. A review of 29 studies examined the time to exhaustion in short duration events and found an average 27 percent increase in exercise duration with baking soda compared to placebo.

Although most studies investigating the effectiveness of supplementing with baking soda  for enhancing athletic performance have mainly been focused on physical activity lasting approximately seven minutes or less, there have been numerous studies focusing on more prolonged continuous exercise with similar outcomes.

How much to supplement 
If you compete in short races or conduct intensive interval training at or above your aerobic capacity, supplemental dosages of 200-300mg/kg (about 4 or 5 teaspoons) mixed into about 500ml of water have shown to be beneficial when used before exercise. Baking soda should be sipped over a few minutes approximately 60 minutes prior to the race or workout.

Health benefits
Other health benefits of supplementing with baking soda include:

  • Ease stomach and digestive troubles;
  • Reduce heartburn;
  • Boost kidney health;
  • Sunburn remedy;
  • Toothpaste and teeth whitener;
  • Relief from insect bites;
  • Help to clear/relieve cold and flu symptoms.

Adverse effects
Although consuming baking soda orally is safe, don’t exceed the recommended dosage. Too much baking soda can upset the body’s acid-base balance leading to nausea, vomiting and diarrhoea.

Another reason not to overdo your consumption of baking soda is that it can increase potassium excretion which could lead to a potassium deficiency.

Baking soda is high in sodium, approximately 1,200 milligrams in one teaspoon. So higher doses may not safe, especially if you have elevated blood pressure.

You should always consult with your doctor prior to using a new supplement, especially if you are on medication.

Final thoughts
For such a low-cost, this is one really affordable natural supplement that could help enhance an athlete’s physical performance, especially in events lasting seven minutes or less.

In addition, baking soda has a variety of other health benefits. For example, it can help treat heartburn, ease digestive issues and even whiten your teeth.

My training at 36-ish

Goals
Fitter. Faster. Stronger.
Always learning.

Context: 36-year-old. 180cm. Soldier. Student.

My aim is to live as long as possible and as healthy and productive as possible. I’m not a father yet, but I would like to be a parent one day and see those children grow up.

Basically, I want live well and avoid chronic disease (for as long as possible). My grandfather lived to 84 years old, although his last decade was hampered by heart disease, elevated blood pressure, cholesterol, and type 2 diabetes.

So, I plan to use some evolutionary wisdom and apply it to modern society. Simply put, keep my metabolism as healthy as possible (eat whole foods), keep enough muscle mass and remain as mobile (be active) as I can so that I can actually get around and do everything I want to do for as long as possible… and hopefully help a few people out along the way.

Caveat: This is what has worked for me so far…

Food
For those who don’t know me, I have been following Paleo or Primal type nutrition for about six years now. For the most part it’s just eating whole foods as often as possible. I do like my full fat dairy (like cheeses and some yogurt) and they don’t really affect me in a negative way unless I eat them in excess so with a bit of discipline I’m all good.

I’ve been trying to get about 125-150g of protein per day, with a lot of cooked veggies (for nutrient density) and some healthier fats like avocado and oils such as coconut, macadamia and olive. I must admit, I been fairly liberal with my use of butter and sea salt with my cooking. Not only are they a good source of vitamins and nutrients, but they taste really good.

I would usually split this over two or three meals depending on the day and what was going on during that day or week. The last two or three months I have been fairly low in dietary carbohydrate and have felt pretty good. I do have days where I really lift my carbohydrate intake but they have been fairly random and are usually after some intense training periods where I need a bit of a boost to aid in recovery.

I do a bit of intermittent fasting here and there. I am metabolically flexible, meaning I am well adapted to using fats or ketones as an energy source. Occasionally on a low tempo day, I would dabble in a longer fast of up to 24 hours This wasn’t very regular, maybe once every 6-8 weeks.

These days I don’t count calories or worry too much about when I’m eating or not eating. Basically, I eat when I’m hungry and try to avoid processed foods when practicable.

Most weeks I eat out with friends one night which would usually lead me to the local Vietnamese Pho or Grill’d restaurants.

Supplements
I’ve been supplementing with Nordic Naturals Fish Oil. I think omega-3 supplementation is important for overall health and Nordic Naturals is basically the gold standard of omega-3 supplements.

Magnesium. This is probably one of the most important supplements for me. I generally take it post workout (especially in the warmer months) or in the evenings prior to sleep. Magnesium is vitally important to so many biological functions in the body and these days it’s not that easy to get enough from diet alone. Add in some intense training or workloads, and your requirement increases.

At the moment most of my work days are spent indoors so during the winter months I add 10g L-glutamine daily (in the morning) and about a 10ml of Nordic Naturals Cod Liver Oil every other day. The L-glutamine is got for overall health and recovery while the Cod Liver Oil is a good source of both Vitamins A and D. 

Training
There are several coaches that I go to for inspiration when it comes to my program design. They are Dan John, Pavel Tsatsoline and Ross Enimait. When it comes to strength, conditioning, combative and kettlebell training these guys have you covered. 

Over the last 12 months or so I have been playing with some basic strength and conditioning programs consisting of mostly compound movements such as deadlifts, squats, rows, bench and overhead presses. Most of the time being spent around the 3-6 repetition range.

Heavy Turkish getups (up to 50kg), kettlebell swings and farmers carries have also featured consistently in my programing. 

I had a good three or four month period where I added some decent metabolic conditioning (metcon) circuits a couple of times per week. I felt this was working quite well but I had to really ramp up my caloric intake as the metcon work really depletes the energy levels.

Running. It’s been mostly interval work and 5km racing. The days of running 10km to 21km are behind me. I just found them too taxing on the body as a whole. My preference lately has been to run 200m and 400m intervals and every now and then I just get out and run around for 4km or 6km.

I missed out on the usual Run for the Kids in 2017, but I did compete in the Run Melbourne (26:50 for 5.7km) and Melbourne Marathon (26:03 for 5.7km). This year I have run in the Sole Motive Zoo Run (25:25 for 5km), Run for the Kids (23:20 for 5.2km) and the Mother’s Day Classic (17:41 for 4km).

IMG_2475

Right now my training consists of three days of strength and conditioning, two days of running (easy run and some sprint work) and maybe a single boxing workout. Each workout lasts about 30-35 minutes with the exception of the boxing which usually lasts 60 minutes. This gives me a total of about three to four hours of dedicated training per week which allows me to have more free time in my week.

IMG_2490

Lifestyle
I’m back in Melbourne. Where I grew up. Around family and friends definitely makes life a little easier. The importance of good social connections is often overlooked when it comes to optimising health and performance.

The last twelve months have been kind of interesting for me. A lot has happened on a personal level. Some good, some not so good, but I believe overall that I have had a net win which is great.

This year will mark 15 years as a soldier. That’s basically a lifetime. Soldiering has taken me to some pretty interesting places around the world and it has given me the opportunity to learn and work alongside some professional people.

I mentioned earlier that I am once again a student. I am finally completing my studies in nutrition which I am excited about. I am doing this via correspondence which will take about two years to complete, then I’ll make a decision on where I go from there.

Protein Powders: which are best?

How-To-Choose-Use-Store-Protein-Powder-for-Preppers-890x395_c

Protein powders are considered a staple of many person’s supplemental regimens, and for good reason too. Protein powders are cheap, simple, and effective. They can be used for fat loss, muscle-building, or for general health.

Recently, I have been asked about which protein powders are the best to use. I did a bit of research and have come up with the following information. Protein powders can fall under two main categories:

  • Animal-based proteins; and
  • Plant-based proteins.

There a many reasons to supplement with protein powders. Below is a list of situations where protein supplementation may be beneficial:

  • Post exercise recovery of muscle function and performance;
  • Increasing the duration or intensity of workouts;
  • Trying to gain weight or muscle mass;
  • Athletes participating in advance training;
  • Recovery from an injury or medical procedure;
  • Deciding to go vegetarian or vegan;
  • For the elderly.

Bio Availability (BV)
The BV is one way to measure a protein’s “usability”. The higher the BV, the greater the proportion of available protein that can be synthesized by the body’s cells. Note, BV scores are averages and does not refer to the amount of protein in the powder; it only refers to the usability of the protein in the powder.

 

Animal Based Proteins
Animal derived proteins are better overall than vegetarian derived. They are complete protein sources and are typically better absorbed and digested than their plant-based partners.

 

Whey (BV: 95-100)
The standard protein powder. Whey is derived from milk as the liquid component. It’s main benefits that make it stand apart from the rest are:

  • 25% branched-chain amino acid (BCAA) content by weight, approximately;
  • High cysteine and glutamine content, which aid in glutathione production and gut health; and
  • Fast absorption speed relative to other protein sources (1-3 hours).

Various forms exist, such as Whey Concentrate, Whey Isolate, and Hydrolyzed Whey (digested slowest to fastest).

Out of all protein sources, whey can also be seen as the “healthiest” due to it’s cysteine and glutamine content increasing levels of glutathione (an intrinsic anti-oxidant) in the body, and providing an abundance of glutamine for cells lining the gut.

The BCAA content is also notable as it is rich in the amino acid Leucine, which has many muscle-building properties in the body and is one of the most important amino acids to ingest in higher-than-normal doses with the goal of building muscle mass or retaining muscle mass when losing fat.

Casein (BV: 75-80)
The standard ‘slow release’ protein source. Casein is the curd (solid) portion of dairy protein. The typical benefits associated with casein supplementation are:

  • A very high insulin secretion value relative to other protein sources;
  • Slower absorption in the intestines;
  • Great evening protein source.

Casein is found in various forms such as Calcium Caseinate and Micellar Casein. These are generally slow digesting proteins (6-8 hours). These proteins are also a great source of dietary glutamine, which feed the cells lining the gut.

Casein is also a protein source that some people find difficult to digest. If you have any digestive issues with dairy products then I’d stay away from this.

Egg (BV: 100)
Egg protein is typically dehydrated egg white albumin. Egg’s main marketing points are:

  • An excellent bioavailability;
  • A balanced amino acid profile; and
  • Is a medium release protein source (3-6 hours).

Egg white protein is heat processed, so the biotin-binding compound called ‘Avidin’ (which may lead to biotin deficiency via consumption of raw egg whites) becomes a non-issue.

Collagen (BV: 90-95)
Collagen hydrolysate or Collagen Peptides are produced from collagen found in the bones, skin, and the connective tissue of animals. Collagen is the key structural protein that ensures the cohesion, elasticity, and regeneration of all of our connective tissues.

Supplementing collagen provides all the amino acids you need for connective tissue repair, and it thickens the skin for a more youthful appearance.

Some of the benefits of Collagen:

  • Gut bacteria turns collagen into butyric acid which is good for digestion;
  • Supports connective tissue repair;
  • Supports bone health;
  • Great protein source for people who can not tolerate dairy based proteins;
  • Has a high glycine content (an amino acid that increases Glutathione production which has been dubbed the master antioxidant).

 

Plant Based Proteins
Not as good as animal based protein powders. Various vegan options exist each with their own list of benefits and drawbacks. They generally do not have complete amino acid profiles and need to be paired with other sources to transform them into complete protein sources.

Soy (BV: 75-80)
Soy protein is a protein source based on soy beans. It’s main selling points are:

  • A complete vegan amino acid profile;
  • Hormonally active constituents that may benefit bone health and anti-cancer effects; and
  • Very high and diverse micronutrient profile.

Soy is a controversial topic. Soy itself in an unprocessed (food) and unfermented form has many noted downsides to it, including:

  • Protease and trypsin (intrinsic enzyme) inhibitors;
  • Disruptions to the estrogen / testosterone balance in the body (via phytoestrogens);
  • Disruptions to thyroid metabolism;
  • Lectin content;
  • Phytic acid and similar anti-nutrients.

The significance of these concerns are dependent on the form of the soy ingested (fermented, unfermented and raw, processed, etc), on the person ingesting it (post-menopausal women v. 20-year-old male) and in the dose consumed.

Rice (BV: 80-85)
Rice protein is a protein powder created from rice after the protein and carbohydrate sections have been separated by enzymatic treatment. Rice proteins main marketing points are:

  • Very easily digested (easy on the stomach);
  • Low allergen content.

It is usually paired with Pea / Gemma protein to get a more complete amino acid profile.

Pea / Gemma (BV: 70-75)
Can be seen as the ‘Whey’ of the vegan options. Pea protein is higher in the amino acids leucine, arginine, and glutamine. Pea protein’s main selling points are:

  • High leucine content;
  • High digestibility.

It is usually paired with rice protein in order to get a more complete amino acid profile.

Pea Proteins typically contain isoflavones, lectins and phytates and other anit-nutrients similar to soy.

Regarding Lectins, Phytates and similar anti-nutrients
Lectins are an extraordinarily sticky protein that particularly like carbohydrates (sugars). Once it enters into the small intestine, it has the tendency to stick to the intestinal epithelial cells, or as we’ve come to lovingly know them, the microvilli lining.

It’s here that the stage is set for yet another wonderful phenomenon known as leaky gut syndrome (I’ll save the rest for another post).

Much like lectins to carbohydrates, Phytates love to bind with calcium, iron, magnesium, and zinc. The take-away here is that due to the high amount of Phytate (found in cereals, grains and legumes), vegetarian and vegan diets are almost certainly deficient in calcium, iron, magnesium and zinc.

This is the main reason why smart supplementation, and timing is required when following plant-based diets.

In summary
Use the above information as a guide only. While supplementing with protein powders can help you reach your goals, the best option is to get as much of your daily protein requirement from your diet by eating plenty of lean meats, seafood and eggs.

My personal preference is using Whey Protein Concentrate or Collagen. They have complete amino acid profiles and have excellent bioavailability.

Noting that not everyone can tolerate dairy and other animal based products, or choose not to consume them for other reasons, there are suitable plant-based proteins on the market to help you reach your daily requirement.

The choice is yours.