The Q and A is back for more!
The first question I have relates to some of my speed training clients, especially hockey players going to dry land for the first time in a long time….
My shins are absolutely killing me, how do I make shin splints go away?
Shin splints occur for multiple reasons. One might have poor biomechanics, an imbalance in the lower leg or tightness in the lower leg. The first plan of attack is to reduce swelling and soreness by icing and light massage. Then you need to take on the soft tissue in the lower leg with foam rolling, massage and stretching. After that, make sure the anterior and posterior muscles are each getting adequate work. For most people that will mean adding some tibialis anterior work (resisted dorsiflexion) since calves are often overworked. So put a little extra work into your lower legs and your shin splints will be easier to control.
At what point will the foam roller hurt me?
A young athlete running at the track was complaining of tightness so I showed him how to use a foam roller. After using it for about 10 minutes, he was afraid it may hurt him. The truth is, extended use of a foam roller really won’t hurt you but it also won’t continue to give you benefits. The main goal is to promote blood flow and return elasticity to the fascia (soft tissue enveloping muscles) and muscle fibers. Generally the foam roller helps with mobility, flexibility and recovery. So once you’ve used it for a few minutes you’ve probably already received its benefit. The only risk would be bruising but you would need a lot of pressure and a very hard object. If you’ve never used one, try adding in a few minutes pre workout and watch you positioning improve!
I’ve been eating low fat foods and haven’t been losing weight, what gives?
I feel like the word is slowly getting out, but it’s still not there yet; Fat is NOT the enemy – unless it’s transfat or everything you eat is deep fried. The truth is, most individuals, especially if they’re fat loss clients, could benefit from increased fat intake and decreased carbohydrate intake. As mentioned in Carb Timing, starches and sugars should be saved for post workout times. If you stick to protein, fats and veggies for most meals of the day then fat loss will come more easily. I mean you’ll still have to exercise and not overeat, but at least you can just do those consistently and you’ll lean right out. The point of a low carbohydrate diet is to reach what’s called nutritional ketosis. This is the point where your body switches from glycogen for energy to ketones which come from fat stores. In order to reach that point though, we need to significantly reduce carbohydrate intake ( <=50g/day). At that point, even though we’re starting to use up fat stores for energy, we still need additional fat intake to meet energy demand. For that reason, you can’t really have low carb and low fat, it just won’t work. If you decrease carbohydrate intake you must increase fat intake of all types.
If you want to see your question in next month’s Q and A, shoot us an email at: info@razorsedgeperformance.ca
Remember,
It’s About Getting Better!
“, the ideal post workout recovery shake consists of 60g of simple carbs and 15g of fast digesting protein. The best thing would be amino acids (EAA or BCAA) but whey or whey isolate would also be a good idea. Since everyone is different in size, the most important part is the 4:1 ratio. If you feel like you want to go up to 80g or even 100g of carbs and you’re not putting on unwanted body fat then go for it, just keep the protein in proportion. Getting a 4:1 ratio will maximize glycogen storage and will be protein sparing so it can contribute to muscle growth. After your post workout shake (or immediate meal for some), the builders will still have a moderate amount of carbs in their next meal. I would suggest a 2:1:1 ratio (carbs:protein:fat). After that, unless it’s bed time, you’ll revert back to pre training meals of mainly protein and fats with vegetables.
