For serious runners, staying in training means you don’t cut corners and you don’t pamper yourself. You’ve got the will power to push through discomfort and challenge yourself every time.
But there’s peril in pushing yourself too far. Over-training can harm your health and seriously derail your workout regimen.
Over half of all serious runners go through a period of over-training. Most never know – there are very few tangible signs that you’re over-training. Much more than simply running out of energy after a hard run, there is no pain associated with overtraining. Physiological factors like catecholamine excretion and neuromuscular patterns can be used to determine if a runner is overtraining. However, for the majority of runners, it’s hard to tell if that fatigue is part of the game or a symptom of something more serious.
Overtraining isn’t just a runner’s concern. Anyone who pushes too hard in a training segment risks impairing their health.
Muscles Take A Beating
Overtraining is the result of repeatedly not recovering after workouts. Often in trying to overcome personal bests, athletes push themselves too hard. Especially true for marathon runners, the stress of training and running the race has serious impacts on your body. Studies have shown that a high-intensity training program can induce inflammation and muscle fiber necrosis that significantly impairs muscle power and durability for up to 14 days post marathon. Accordingly, it will take your muscles about 2 weeks post marathon to return to full strength.
Immune System Weakened
After hard training or finishing a big race, the body’s immune system is strongly compromised – for up to 3 days. Over-training can suddenly see deteriorating performance despite a vigorous workout schedule. Acting to nourish and rejuvenate after a major event or workout can help prevent the depletion of health.
The Signs Of Over-training
There are no obvious clues that you’ve pushed yourself over the limit. But if you are experiencing decreasing energy and your training is stagnant, the following symptoms might indicate you need to rest.
- Moodiness — Over-training can lead to a decrease in hormone production. Specifically the hormone catecholamine, which can influence the sympathetic nervous system. This can lead to increased feelings of stress and moodiness. If you’re feeling increasingly irritable or stressed, it might be a sign that you’re training too hard.
- Sickness – As noted above intense training can impair the immune system. If you find yourself getting sick more than usual, especially repeated bouts of the same virus, it could be a sign of over-training.
- Trouble sleeping – While many factors such as diet or changing light levels throughout the year can cause sleeplessness, over-training can disturb your normal sleep patterns.
By educating yourself about the most common causes of over-training and recognizing the symptoms early, you can prevent yourself from stagnating in training and setting yourself back weeks, if not months.
Promaxbars have the protein and carbs you need after a hard workout. If you’re pushing yourself in the gym or crossing the finish line after a grueling marathon, Promax gives you the nutrients your body needs to recover.
The most common reason for skipping working out is that fatigue we all experience from time to time. Perhaps the single greatest cause of broken exercise resolutions, fatigue can be an enemy that is difficult to fight.
Tired? You Are Not Alone
24% of the US adult population experiences persistent fatigue1. For many, the response to feeling tired naturally enough is resting or resorting to sugar and caffeine.
But then the crash comes, and you’re worse off than before.
Fortunately there is a proven method of fighting the blahs and cultivating an invigorated sense of wellbeing. And while it may seem paradoxical to work out when you’re knackered, studies2 have shown that regular exercise is the best way to stave off fatigue.
The First Steps Can Be The Hardest
If exercise is so good for us, why do we often have a sense of aversion to it? Science as yet has no answers for where those sluggish feelings come from, but studies3 suggest that we equate a sense of fatigue with the amount of effort it takes to push through and start that workout.
Mindset is key. Expecting those feelings of resistance can help you prepare yourself to determine to get through them.
Keeping Exercise In Perspective
You don’t have to work out hard to get the benefits of exercise. Especially if you’re fatigued, low intensity activities like a brisk walk or cycling are great ways to stay active. Low-intensity strength training is another way to circumvent the workout blues, and studies have shown4 low resistance training has an impact on muscle strength and tissue composition comparable to heavy lifting.
If you’re planning on following a high-intensity workout program (there’s solid evidence of its benefits5 ), on days when you’re feeling tired, less can be more. Focus on a mini-session of 10 minutes of intense exercise. It will benefit your energy level and keep your mind in the habit of exercising.
Get More From Exercising
The best way to maximize the energizing health benefits of exercise is make sure lifestyle factors align with your training goals. Ensuring you get enough sleep, maintaining a balanced diet, keeping stress under control are the foundations upon which your wellbeing rests.
You should also be on guard to avoid overtraining, which can cause you to feel fatigued. It is important to allow your body to rest and restore muscle tissue. Important too is the need to supply your body with high quality protein within 30-60 minutes after exercise.
Precision nutrition is the ideal way to support your body after a grueling workout. Promax offers the highest quality protein and carbohydrates in delicious, easy-to-digest bars.
1. Chen, Martin K. “The epidemiology of self-perceived fatigue among adults.”Preventive medicine 15.1 (1986): 74-81.
2. Puetz, Timothy W. “Physical activity and feelings of energy and fatigue.” Sports medicine 36.9 (2006): 767-780.
3. Marcora, Samuele. “Perception of effort during exercise is independent of afferent feedback from skeletal muscles, heart, and lungs.” Journal of applied physiology 106.6 (2009): 2060-2062.
4. Taaffe, D. R., et al. “Comparative effects of high?and low?intensity resistance training on thigh muscle strength, fiber area, and tissue composition in elderly women.” Clinical Physiology 16.4 (1996): 381-392.
5. Laursen, Paul B., and David G. Jenkins. “The scientific basis for high-intensity interval training.” Sports Medicine 32.1 (2002): 53-73.
Looking for that special dessert to make for your loved one this Valentine’s Day? Don’t worry; we’ve got you covered with the most delicious, chocolatey, gooey recipe. Not only does it taste amazing but it’s full of protein too!
1 Promax LS Chocolate Fudge Bar
3 Tbs. Coconut or Almond Milk
3 Tbs. Dark Chocolate Pieces
2 Tbs. Oat Flour
1 Large Egg
2 Tbs. Protein Powder
Non-Stick Cooking Spray
2 Oven-Safe Ramekins
1. Preheat over to 400°.
2. Chop the Promax LS Chocolate Fudge Bar into several small, bite-sized pieces. Set aside.
3. Combine Coconut or Almond Milk and Dark Chocolate Pieces in a glass bowl. Microwave on high for one minute or less, until gently melted.
4. In a medium size bowl, whisk together Oat Flour, Egg, and Protein Powder. Do not?over mix. Add a splash of water if necessary, to create a thick, pudding-like texture.
5. Add the melted Milk/Chocolate mixture. Whisk to combine, but do not over mix.
6. Spray two ramekins with non-stick cooking spray and pour approximately 1/4-cup of batter into each ramekin.
7. Place the chopped Promax LS Chocolate Fudge Bar pieces on the batter, in each ramekin. (Add a few more dark chocolate pieces, for a richer chocolate flavor.)
8. Put remaining (about one spoonful) of batter on top, to cover the pieces.
9. Bake at 400° for 10 minutes. Cool slightly.
Don’t forget the Promax LS Chocolate Fudge Bar!
Losing weight is one of the most challenging tasks to undertake. Sure, you can grab a protein bar here and there, take a walk around the block a few times a week, and pray for miracles. But if you don’t commit yourself to the weight loss process, you will never have success. It takes willpower and determination to successfully shed pounds. Promax is here to help you get started on the path to a healthy, fit body with 12 diet changes you can make today.
- Eat more often. Instead of grabbing 1 or 2 large meals each day, keep your metabolism running with 6 small meals every day.
- Stop the soda. These delightful, carbonated beverages are loaded with sugar, which will find its way to your waist. Opt for water every chance that you can for the best weight loss results.
- Savor protein. Protein helps your body feel full faster, so make it a daily part of your diet. You can find protein in our bars, or you can opt for protein-rich foods.
- Keep it moving. When you can walk instead of driving, do it. You need as much movement during your day as possible. Even if it is just a brisk walk around the block after work, make sure you incorporate activity into your daily schedule.
- Get rest. A good night’s sleep is essential to a healthy body and mind. Make sure you get your required amount of sleep, usually about 8 hours.
- Load up on veggies. Instead of sweet snacks for your cravings, stock up on veggies. You can buy them bite-size, or you can save money, and cut them yourself. Just make sure they are ready to eat when hunger strikes.
- Spice it up with salsa. Instead of reaching for the sour cream for your baked potato, opt for salsa instead. This is a tasty veggie treat that has fewer calories. You can spice up a variety of foods without adding too many calories.
- Brush, brush, brush. Brushing your teeth right after a meal helps rid your mouth of the after taste of yummy foods, which lessens your chances of going back for seconds.
- Use smaller plates. Instead of a large dinner plate, use a smaller dish for your meals. Your eyes will still see a full plate, but you will eat less food.
- Keep it brown. Whether it is brown rice or whole-grain, you need to switch out your white foods for brown ones. These darker alternatives are healthier and easy on the waist line.
- Use a list. Always make a list, and stick to it when shopping for groceries. This will help you avoid all those last-minute purchases, usually of sugary snacks.
- Shop right. Speaking of shopping, stick to the outer edges of the store, where you will find veggies, fruits, meats, and other healthy items. Interior aisles tend to be full of snacks and other treats.
If you want to learn more about healthy weight loss, contact us today at Promax.
Is your New Year’s Resolution to exercise more often and switch up your diet so you can live a healthier life? Do you want to shed a few pounds in order to fit into your wedding dress this summer? No matter what the motivation is, working out and eating right have a multitude of positive effects on your mind, body, and spirit. In addition to improving blood flow and increasing your metabolism, exercise also helps you sleep better, and can keep you more focused and energized throughout the day.
At the same time, changing up your diet helps you prevent the onset of illness, and allows you to reach and maintain a healthy weight. You’ll also notice a boost in self-esteem and confidence, while feeling more fulfilled on a daily basis. Before starting or switching up your diet and exercise routine, talk with your doctor about your goals and any concerns.
Getting fit and staying fit is the best way to ensure a long, healthy life. Obesity is a serious problem for the United States, so combatting this problem begins at home. Filling up on protein bars can help you stay on a fit path, but there are many other things you can do to ensure a healthy lifetime. Here are four tips on everything from foods to exercise to keep you fit and healthy for the rest of your life.
- Exercise, exercise, exercise. Getting your body moving is one of the most important things you can do for your health. Not only will exercise burn extra calories to help you shed pounds, exercise is good for your heart, muscles, and the rest of your body. You don’t have to hit the gym for four hours every day to get enough exercise. You can get enough exercise by walking, running, using a treadmill at home, or even just playing outside with your kids. The key is to get moving and stay moving — you want to raise your heartrate, just as you would at the gym.
- Eat lots of colors. Eating right is another essential part of a healthy lifestyle. An easy way to ensure that you are eating right is to eat as many colors as possible — the more colors, the better! This includes fruits, veggies, meats, grains, etc. Try to make your plate as colorful as possible with every meal. This will ensure that your body is getting all of the necessary vitamins, minerals, proteins, and other essentials that it needs to stay healthy. Adding lots of colors in the veggie area will also help you keep those extra pounds away. Just remember — colors do not count in the sugary, sweet department!
- Healthy bars can be a big help. Let’s face it — not everyone has time for a well-rounded meal several times a day. When your schedule gets in the way of eating a nice meal, you need an option that will fill you up without wrecking your eating habits. Avoid fast food and other convenience foods, and opt for a yummy health bar, such as the ones we offer. These bars are nutritionally balanced to support your lifestyle, and they contain all of the necessary nutrients your body needs to keep going throughout the day — they taste great, too. They are also perfect for a light snack during the day and for after a long workout.
- Ask for help. You cannot afford to cut any corners when it comes to your health. So, if you are struggling to lose weight or design an exercise plan, ask for help. You can seek help from your friends and family, because they may want to join you on your fitness journey. You can also seek help from a professional , who can help you adjust your diet and exercise plan until it is perfect.
Contact us today at Promax to learn more about staying fit and healthy with the help of our delicious bars.
Most people who take their training seriously know that protein is vital to muscle performance and development. Protein consumption after a strenuous workout helps keep the body’s net protein balance positive. But recent research suggests that protein may have a bigger impact on health and well being beyond building muscle.
How Protein Supports Muscle Development
When you exercise, you are instructing your body to increase muscle mass. Protein intake furnishes the raw material for this new muscle tissue. If insufficient protein is provided, the muscle mass begins to break down in the absence of fuel to power the recovery and building of muscle tissue.
Timing Is Critical
The time during which the body can be supported with protein intake is finite: dieticians recommend that protein be consumed within an hour of completing your workout – preferably within 30 minutes. Delaying beyond an hour increases your chance of breakdown of muscle tissue.
Precision Nutrition and Protein
Whole food sources of protein are ideal, but the realities of intense workouts and the hectic pace of modern life don’t always allow us to take advantage of whole foods during that critical window following a session.
Engineered food sources offer the critical macronutrients (protein, carbs) that your body needs to recover and gain ground on your fitness goals. Highly portable and easily digestible, precision food sources supply everything you need when you need it.
Carbs And Proteins Are Friends – Really!
While every athlete should be strategic about carbohydrate intake, being spooked of carbs is unwise. Quality precision nutrition sources should include some high glycemic carbs to stimulate an insulin response. The insulin, in addition to helping to convert those carbs to energy, also acts to suppress cortisol and minimize protein breakdown in the muscles.
The Benefits Of Protein Beyond The Workout
Researchers at the University of Cambridge recently concluded a study of the effects of protein on special nerve cells called orexin cells. The study indicates that the chemical these cells produce (orexin/hypocretin) has a direct effect on wakefulness and energy expenditure.
Dr. Denis Burdakov, lead researcher for the study, reports, “Electrical impulses emitted by orexin cells stimulate wakefulness and tell the body to burn calories. We wondered whether dietary nutrients alter those impulses.”
In the course of the study researchers compared the effects various nutrients had on orexin cells. It was discovered that the amino acids in proteins induced the most response in the cells.
While the data is still preliminary, these initial findings suggest that there is some basis to the observation that protein based meals make people more alert than those who consume foods high in carbs. It was also found that glucose blocks orexin cells, but that the amino acids in proteins negate this effect – in short, protein can block sugars in the neural cells that closely affect wakefulness and energy expenditure.
“What is exciting,” says Burdakov, “is to have a rational way to ‘tune’ select brain cells to be more or less active by deciding what food to eat. Not all brain cells are simply turned on by all nutrients. Dietary composition is critical.”
Promax offers high quality, complete protein in a variety of delicious flavors to help ensure your body receives the boost it needs after an intense workout. Each bar contains all 9 amino acids, providing complete protein support. Free of artificial sweeteners, Promax compliments your active lifestyle.
Going on a diet can be a daunting event. You don’t want to deprive yourself, but you know that losing weight is best for your health. However, weight loss takes a lot of willpower and careful planning. Even the best protein bar on the market is not going to make you magically lose weight. Here are some things to keep in mind as you embark on your weight loss journey. These tips aren’t exactly science, but they can definitely help you shed some pounds:
– Movement is the key. With a healthy, well-balanced diet combined with a good exercise plan, you will start seeing results. You don’t have to start with a cross-country run. Instead, start small with a brisk walk around the block, and keep building up until you are ready for that cross-country run.
– Cut down on eating out. If you eat out several times a week, cut it back to only once per week. While you are at it, change your usual meal, too. Instead of ordering that greasy, double cheeseburger, order a grilled chicken breast or some other healthier meal.
– Don’t forget breakfast. This is the time for a small, energizing meal, such as a healthy protein bar, to give your metabolism a boost for the rest of the day. Breakfast truly is the most important meal of the day, so don’t forget it.
– Leave the snacks at the store. If you have a craving for something sweet or salty late at night, you are less likely to indulge if it’s not in your home. Avoid buying snacks that aren’t healthy, and you will be much less inclined to eat them. After all, who wants to get out of the house at midnight?
– Quit smoking. If you are a smoker, give up the habit. Some people think that smoking is what helps them stay slim, but the truth is that quitting can make it easier for you to lose weight. Your taste buds improve, things start tasting and smelling better, you are more able to enjoy your food, so you may not be inclined to eat as much because you are feeling more satisfied. Plus, being able to breath while you walk and run is definitely going to help you lose weight.
– Consider yoga. Practicing yoga can help you get your mind and body in tune, which means you will better understand when you are hungry. You will also be able to stop eating when you are full, instead of stuffing yourself.
Losing weight doesn’t have to be difficult. No, it won’t necessarily be easy, but if you use your common sense, follow a sensible diet, and keep these tips in mind, you will reach your ideal weight before you know it. As long as you have the desire to make the changes, and as long as you are willing to keep at it, you will eventually see the results in smaller sizes and a toned, fit body.
To learn more about exercise, eating healthy, and how our protein bars can help you, contact us today at Promax.
Who doesn’t love a great-tasting, high protein snack? Next time you need a yummy dessert, try out our #MAXMunchies Peanut Butter Cookie Dough Yogurt Recipe!
½ cup Plain Greek Yogurt
Sliced Almonds, ¼ cup
Half Apple, sliced
1 Promax LS Peanut Butter Cookie Dough Protein Bar
1. Measure ½ cup Plain Greek Yogurt and pour into bowl or cup of your choosing
2. Dice half of an apple and slice into cubes or thin pieces
3. Cut the Promax LS Peanut Butter Cookie Dough Protein Bar into equal, small pieces
4. Evenly place Apple slices and Promax bar pieces on top of the yogurt
5. Pour Sliced Almonds on top of the Apples and Promax protein bar pieces
6. Top off with 3 Raspberries
7. Mix, indulge and enjoy!
Don’t forget the Promax LS Peanut Butter Cookie Dough Protein Bar to get started!
When you are trying to get into shape, you need more than just the best protein bar on the market. You need physical activity to keep your metabolism working hard to burn calories and rid your body of unwanted pounds. For many people, the problem isn’t lack of motivation; the problem is lack of time. An hour’s worth of exercise every day is the recommended amount, and it can be hard to find that kind of free time with today’s busy lifestyles. Here are some ways you can get your daily amount of exercise in smaller chunks — but with the same healthy benefits.
– Find ways to get moving. If you are home alone for the day, or even tending to a small child, you can easily find a few minutes to get in some physical activity. While your baby is napping, you can walk on your treadmill, or go out in the yard for a few laps. Make use of your stairs, too, by walking up and down them for several minutes during the day.
– When you are busy cooking dinner, do a few squats while you are in-between tasks. You can also do push-ups off the countertop. You can even turn on your favorite music, and dance your heart out to burn some calories — and have a little fun!
– If you have kids, play with them! Not only is this a great way to get yourself moving, it’s a great way to keep them moving and enjoying physical activity. Remember — healthy habits are learned, so teach your children to run, jump, climb, ride bikes, shoot hoops, etc.
– If possible, walk to work every day or at least a few times each week. If your place of employment has an elevator, use the stairs. The more steps you take each day, the better.
– On your lunch break, forget the heavy meals. Instead, opt for a light snack, such as one of our tasty, protein bars. You will get the nutrients and the energy you need..
The most important thing you can remember is to move. When you can walk instead of drive, do it. When you can take the stairs, use them. Even something as simple as getting up, walking to the TV, and adjusting the volume on your own without a remote — all of that counts as exercise.
In addition to moving every chance you get, eating right with lots of fresh veggies and fruits for snacks will help you get your body into shape. Eating several small meals and snacks each day is much better for your metabolism than eating one or two large, heavy meals. Of course, breakfast is still the most important meal of the day, so make sure you kick start your metabolism every morning with something light.
To learn more about proper nutrition and exercise to stay fit and healthy, contact us at Promax.
Information posted on this website is intended for informational and educational purposes only. Promax Nutrition Corp. (“Promax”) has compiled and prepared this information to help educate viewers about the importance of diet, exercise, and other lifestyle factors in maintaining good health. Promax intends to provide current and accurate information, but does not guarantee the accuracy, completeness, timeliness or usefulness of any information or resources listed on this Site. Promax assumes no responsibility or liability for any use of, or reliance on this information. This information does not constitute and should not be construed as medical advice. Consult your physician with any questions about your health, and before beginning any exercise or dietary program. Never disregard or delay seeking medical advice because of something you have read on this website. This Site has not been reviewed or endorsed by any governmental agency or certifying organization. Publication of links to third party websites and other information is provided for educational purposes only and does not constitute an endorsement of any Promax product.