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Well, it’s official. I am now going to fully stop posting here and will solely update the new site. Visit me at www.distincthealth.com! I am still finalizing everything, but the site itself works, looks good and has all of the functionality as this one. More to come!
Filed under: Food Preparation & Recipes, Health, Injuries & Recovery, Nutritious Nutrition
This isn’t a comprehensive article on post-workout nutrition, though I wish it were. Perhaps I’ll have to add that to my huge list of pending articles which I WILL someday get to. I just wanted to share what’s working for me on particularly intense training days as far as a post workout shake is concerned. Basically, it’s just a small protein source mixed with fruit. Simple and effective. I’m fond of milk, a couple of cage-free eggs and a bannana (which can be frozen for the dessert effect). It’s actually a mini-meal for me, though I realize that some of you eat protein like so many particles of air inhaled. Scrapping one of the eggs and adding peanut butter works wonders to make it stick to your ribs, as it were, as does cooked oatmeal.
Anyways, that’s not the main point here. What I wanted to mention all along was that although this really worked well for me, I really started feeling great and recovering much faster when I added the contents of a 500mg cap of taurine to this mixture. After about a week or two doing this, I feel much stronger and generally more relaxed as well.
Having stumbled across a thread on a forum I frequent on polyphasic sleep, I decided to look into it. What I’ve stumbled upon sounds rather interesting, and for more reasons than I care to get into right now (ironically, I’m tired).
I will soon post information on what exactly polyphasic sleep is, as well as the details of my own little experiment for all of you to enjoy. To put it briefly, you are just breaking sleep up into many chunks rather than one solid block. There are MANY theories from sleeping 20 minutes every hour to breaking your sleep down into two phases. This biphasic sleep is what I will be trying. I will also try to convert myself to become an early riser. My desired shedule will be to fall asleep around 12:30, rise at 5 AM and then take a 90 minute nap at 1:30 PM (perhaps earlier, depending on how I feel and how things evolve.) I got these numbers from the theory that the average sleep cycle is 90 minutes. I will probably end up taking a nap and timing the length of it to attempt to figure out what my personal cycle actually is. To make things more interesting, it appears they change over time.
Anyways, look foward to next week when I’ll throw some links up here and detail my plans.
Here is a quote from Glen Rhodes‘ site in which he desrcibes his method, from which I derived mine:
“Studies show that the length of sleep is not what causes us to be refreshed upon waking. The key factor is the number of complete sleep cycles we enjoy. Each sleep cycle contains five distinct phases, which exhibit different brain- wave patterns. For our purposes, it suffices to say that one sleep cycle lasts an average of 90 minutes: 65 minutes of normal, or non-REM (rapid eye movement), sleep; 20 minutes of REM sleep (in which we dream); and a final 5 minutes of non-REM sleep. The REM sleep phases are shorter during earlier cycles (less than 20 minutes) and longer during later ones (more than 20 minutes). If we were to sleep completely naturally, with no alarm clocks or other sleep disturbances, we would wake up, on the average, after a multiple of 90 minutes–for example, after 4 1/2 hours, 6 hours, 7 1/2 hours, or 9 hours, but not after 7 or 8 hours, which are not multiples of 90 minutes. In the period between cycles we are not actually sleeping: it is a sort of twilight zone from which, if we are not disturbed (by light, cold, a full bladder, noise), we move into another 90-minute cycle. A person who sleeps only four cycles (6 hours) will feel more rested than someone who has slept for 8 to 10 hours but who has not been allowed to complete any one cycle because of being awakened before it was completed… ”
Well, I just had to work out today despite the doc telling me I ought not until tuesday… I just cut out the quad/hamstring intensive stuff and made the whole thing considerably easier. The goal was to get my heart going a bit, not to beat the crap out of myself with insane metabolic conditioning and make huge strength gains. Anyways, Crossfit prescribed this, and I did the following:
100 normal jump-rope
21 L-Pull-ups (1 set of 10, 1 set of 6, 1 set of 5 w/20-30 sec rest)
21 Handstand push-ups (2 sets of 10 w/30 sec rest)
50 rope jumps
15 hundred-pound military presses
50 rope jumps
9 hundred-pound military presses
60-second handstand hold
30-second L-seat hold
10 minutes stretching
Broke a slight sweat, got my energy up and boosted the morale. It’s been almost a week since I did anything you could consider a workout and I was sick of not training. I’ll chill tomorrow and jump back into the game on tuesday (Monday being a rest day for crossfit, I’ll probably do a slow hour on the bike or something to get my leg used to working again…)
I did last saturday’s tabata squats (scored 18) but I wasn’t hydrated well at all nor did I have breakfast yet. Anyways, I stood up and was like “Wow, that was hardcore!” turned around, and my legs folded. It was actually very funny at the time. Anyway, I chilled for 30 mins, got in the car and went to the farm for milk and eggs, came home and mowed over an acre with a pushmower on an incline, climbed our roof to clean the chimney, weedwacked hundreds of feet of stone wall, helped the fiance stack 2 cords of wood, etc. Me and my fiance did 5 hours of yard-work without rest that day. THAT was the mistake. They didn’t really hurt all that day; however, when I woke up Sunday morning I sure felt it!! They didn’t get that much better by last night and I knew it was rhabdo, so I just went to the ER.
My creatine kinase levels were 7000 (4 days after the incident), where they ought to be around 500 (so the doc said). They said my kidneys were function 100% but just to be sure they hydrated the hell out of me for a few hours. My legs feel quite a bit better this morning.
Bottom line: Don’t be a cavalier training fool. Be educated, and safe.
The doctor said I ought not do anything at all for a week; however, I plan on doing my normal daily routine sans exercise. Just vacuuming, dishes, baking bread and helping my fiance train while being severely jealous that she’s not on the sidelines with me! I’m going to look into the best way to recover from this, as well as being intuitive about it, and I shall post my results as they develop. Hey, at least I’ll have time to write articles and stuff. I’m off to eat oatmeal and lick my wounds!