nutrition and performance book

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9. Rest, recovery and stress balance To achieve the best results possible, we must make sure that we look at certain aspects of our daily lives before we decide how many days we should spend training. For example; How many days a week do you work? What kind of job is it? Intensive labour or maybe a desk job etc. Do you have children and families you need to support or spend time with etc.? How stressful is your life? Do you have things happening in your life that need immediate attention that may affect your stress levels? Do you have any illnesses or injuries that leave you stressed? Do you drink, smoke or take recreational drugs etc.? The list goes on! So, it’s up to you to decide how many days a week you feel you should spend training. There is no right or wrong. Just a sensible and achievable goal that you will be able to manage. Set achievable goals based on the time frame you have given yourself. Maybe your life will need some organising before you venture into a new program. This is where I can help with life coaching to help you achieve these goals with as little stress as possible. Why do I mention stress? What is stress? When the body is under stress the adrenal glands that are attached to the kidneys will release a stress hormone cortisol. Cortisol influences, regulates or modulates things such as blood sugar levels, metabolises fats, proteins and carbs (gluconeogenesis), helps immune response, antiinflammatory actions, regulates blood pressure, increases central nervous system activation etc. During training the body will raise cortisol levels because you’re putting the body under stress creating a fight or flight response. However, daily stress levels will also increase cortisol along with poorly managed diets including things like caffeine and energy drinks for example. Increased cortisol levels for prolonged periods can have damaging effects on the human body. Things such as impaired cognitive performance, dampened thyroid function, blood sugar imbalances, sleep disruption, decreased muscle mass and elevated blood pressure are to name a few. So, over time heightened stress levels will lead to detrimental results on the human body. The focus is to make sure that stress is kept at a reasonable level, allowing quality progress with the results you want from the program. Remember, the body does not build muscle in the gym. The body builds new muscle when it repairs itself through proper rest and nutrition protocols. So, the less stress during this time, the better your results. This also works with losing fat, getting lean and gaining muscle. Take care in deciding how many days you wish to spend training. Be honest with yourself and set yourself goals that are achievable and enjoyable. 26
Overtraining Below I’ve listed some of the effects of overtraining: Persistent muscle soreness (DOMS – delayed onset muscle soreness) beyond 72 hrs. Persistent fatigue Elevated rested heart rate Reduced heart rate variability Increased susceptibility to illnesses and infections (a lowered immune system) Irritability Depression Burnout Make sure to train hard! But train smart. Listen to the body and make sure your training is complemented by adequate rest and nutrition. Training Minimize stress Results Nutrition and hydration Recovery Sleep and relaxation Hydration Minimize stress Balanced diet Breathing and meditation 27
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Page 3 and 4: Nutrition and performance guidance
Page 5 and 6: 16. How the muscle grows How to st
Page 7 and 8: Much of this will boil down to will
Page 9 and 10: elax, de-stress and get adequate sl
Page 11 and 12: A calorie is not just a calorie. Th
Page 13 and 14: Why are macros so important? If you
Page 15 and 16: 4. Calorie counting, calorie intake
Page 17 and 18: Use of a BMR calculator and the fol
Page 19 and 20: 5. Reverse dieting What is reverse
Page 21 and 22: Below I have bullet pointed how you
Page 23 and 24: 6. Be aware of restricted dieting G
Page 25: 8. Choosing your macros based on yo
Page 29 and 30: The mind - Alcohol can have negativ
Page 31 and 32: 12. Understanding energy balance Wh
Page 33 and 34: Whey protein - This is great if you
Page 35 and 36: Cyclic Dextrin - This is pure carbo
Page 37 and 38: Here are a few supplements that I f
Page 39 and 40: Don’t stress however if one week
Page 41 and 42: 15. Form and the mind muscle connec
Page 43 and 44: THE BARBELL BENCH PRESS Despite bei
Page 45 and 46: THE DEADLIFT The deadlift is the
Page 47 and 48: The mind muscle connection *“As y
Page 49 and 50: So, if you want to gain muscle simp
Page 51 and 52: Gut health is determined by the lev
Page 53 and 54: and eating a healthy diet will also
Page 55 and 56: We must keep out leptin levels in c
Page 57 and 58: 20. Final thoughts So, you have com

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