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Entries in Performance Nutrition (5)


What Should I Eat After A Workout?

There’s a difference in post-workout refueling strategies. Learn the good and the bad.

Everyone knows that eating right, exercising correctly, and resting well are major keys to achieving results whether the aim is weight loss or fitness improvement. Not everyone strikes the right balance of them, however.

There’s a big crowd of people who exercise expressly so they can “get away with” certain dietary indiscretions. I’ve even justified junk food choices after big workouts from time to time, but is this a good approach?

Maybe, but perhaps not.

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Performance Enhancement Part 4: Manage Inflammation 

Creating the right internal environment for a healthy metabolism is foundational for improving performance.

Your metabolism, which involves the hormones you produce, nutrients you absorb and utilize, and the toxins you eliminate, dictates your ability to manage the stress of higher intensity exercise.

Another factor that can disrupt your metabolism is chronic inflammation.

If unmanaged, it can sabotage your ability to reach the types of physical performance you may desire. Even worse, it can increase the likelihood of injury and degenerative disease.

Exercise itself can increase inflammation, which means managing existing chronic inflammation is important before increasing training intensity or volume.


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An Interview with Bob Seebohar

Heart rate training is the basis of the way we design cardio programs at Life Time and has been for many years. We also believe in the importance of reducing carbohydrates and relying on a little more fat and protein in the diet for health and weight management. We were excited to meet Bob Seebohar a couple years ago. He is a dietitian who embraces the same nutrition concepts we do and the importance of training based on individualized cardio programs based on assessments like we offer at Life Time. What was most exciting with Bob was understanding how he was using the same nutrition and exercise principles we had been applying to people for general health and fitness, but he was using them on high-caliber athletes.

Over the past couple years, we’ve gradually introduced Bob to our personal training and dietitians teams in the way of education. We’re also going to feature Bob in a couple articles on the blog each month. As a way to introduce Bob to our readers, I thought it would be good to start with a written interview, where you can get a little background on Bob. Enjoy the interview and feel free to add questions and comments in the comments section below.

-- Tom Nikkola, Director of Nutrition & Weight Management

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Performance Enhancement Part 5: The Post-Workout Window

The past four parts of this article series have focused on creating a solid nutrition and lifestyle base to support the stresses of a higher-intensity exercise program. It can’t be stressed enough that you must have a solid foundation and a healthy metabolism before beginning a higher-intensity or higher-volume training program. If you don’t, in the best scenario you’ll fall short of your physical potential. In the worst scenario, you could end up sick or injured. A healthy metabolism ensures your immune system is functioning well, you’re managing inflammation, and you’re supplying your body with what it needs in terms of macro- and micronutrients. For review, these are the major principles we’ve covered so far:

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Performance Enhancement Part 3: Managing Stress and Sleep

Written By Tom Nikkola - Director of Nutrition and Weight Management

If you’re tracking along with the performance enhancement recommendations so far from Part 1 and Part 2, you have very likely noticed a change in your level of energy throughout the day and your ability to recover between your exercise sessions, and may have possibly noticed some other positive changes as a result of your renewed focus on your nutrition. As a reminder, here are the key points we’ve covered so far:

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