FOUR FOR FRIDAY 21: Health
“You are exactly who you think you are.”
1. Workout Of The Week: Brick Workouts
A brick workout is a type of training session commonly used in triathlon training. It involves performing two different disciplines back-to-back with no rest in between. The most common combination tends to be cycling followed by running, but it can also include swimming followed by cycling or other combinations, including strength training mixed with cardio.
Purpose and Benefits
The main goal of brick workouts is to simulate the transition between disciplines. This helps your body adapt to the unique physical demands of switching from one activity to another. One of the reasons I like it most is its ability to challenge my muscles in a new way. Demanding specific proprioception, strength and cardiovascular endurance (as well as mental fortitude and “GRIT”. Here are some key benefits:
Muscle Adaptation: Helps your muscles get used to the feeling of transitioning between different types of exercise.
Improved Endurance: Enhances your overall endurance and stamina.
Race Simulation: Provides a realistic simulation of race conditions, helping you prepare mentally and physically (if you are a tri/biathlete athlete)
Example
Example
A typical brick workout might look like this:
Cycling: 30-60 minutes at a moderate to high intensity.
Running: 15-30 minutes immediately after cycling.
Or:
X Distance Run/Cycle
Heavy Back/Front Squats + Weighted Lunges
X Distance Run/Cycle
Yoga Work Incorporating Single Leg Balancing Postures
This type of workout helps athletes become more efficient and comfortable with pain, fortitude and can help one become more well rounded as an athlete.
2. Tip of the week: Protein
Protein is a vital macronutrient composed of amino acids, which are the building blocks of your body’s tissues. It plays a crucial role in building and repairing muscles, producing enzymes and hormones, and supporting overall cellular function.
How Protein Works
When you consume protein, your body breaks it down into amino acids, which are then used to repair tissues, build muscle, and support various metabolic processes. Proteins are essential for maintaining muscle mass, especially during periods of growth, recovery, or physical activity.
Whey vs. Alternatives
Whey Protein: Derived from cow’s milk, whey protein is quickly absorbed and contains all essential amino acids, making it a complete protein. It’s particularly high in leucine, which is important for muscle protein synthesis.
Plant-Based Proteins: These include sources like pea, soy, and brown rice protein. While they can also be complete proteins, they often have a different amino acid profile and may be absorbed more slowly than whey. Plant proteins are suitable for those with dietary restrictions or preferences.
Daily Intake
The recommended daily intake of protein varies based on factors like age, sex, and activity level:
General Recommendation: 0.8 grams per kilogram of body weight.
For example, a moderately active person weighing 70 kg might aim for 84 to 140 grams of protein per day. For all us Americans, that’s weight in lbs ÷ 2.2.
3. Mineral/ Vitamin/ Supplement of the Week- Electrolytes
As training increases, as well as sauna use and steam room, this area has become more essential and a focus in my current training regime. Electrolytes are minerals in your body that carry an electric charge. They are found in your blood, urine, and sweat. Common electrolytes include sodium, potassium, calcium, magnesium, chloride, phosphate, and bicarbonate. These are essential for helping mind muscle connections through electricity. And mind to muscle communication.
How They Work
Electrolytes help regulate various bodily functions:
Nerve Function: They enable nerve cells to transmit signals by creating electrical impulses.
Muscle Function: Calcium and magnesium are crucial for muscle contraction and relaxation.
Hydration: Sodium helps maintain fluid balance through osmosis, ensuring cells are properly hydrated.
General Recommendations
The daily intake of electrolytes can vary based on factors like age, gender, health status, and activity level. Here are some general guidelines:
Sodium
General Recommendation: Less than 2,300 mg per day.
Potassium
General Recommendation: 2,500 mg to 3,000 mg per day for adults.
Calcium
General Recommendation: 1,000 mg per day for most adults.
Magnesium
General Recommendation: 310 mg to 420 mg per day.
Chloride
General Recommendation: 2,300 mg per day.
Active Individuals: Similar to sodium intake, around 1,500 mg to 2,300 mg per day.
Phosphate
General Recommendation: 700 mg per day.
Hydration and Electrolyte Balance
Maintaining proper hydration is crucial for electrolyte balance. Active individuals, especially athletes, may need to adjust their intake based on sweat loss and exercise intensity.(These recommendations have been added via the Cleveland Clinic.)
Resources
Supplement I'm currently trying- ZeroLyte
4. Person to Follow: Andrew Huberman
I’ve been speaking about this guy a lot as of recently. If you haven't checked him out, I highly recommend it. Dr. Andrew Huberman is a neuroscientist and professor at Stanford University, known for his research on brain function, behavior, and health. He hosts the popular Huberman Lab Podcast, where he discusses neuroscience and provides science-based tools for improving mental and physical health. His work covers a wide range of topics, including stress, sleep, learning, memory, psychology and optimal optimization. Check him out on any of your favorite streaming platforms.
