Being a Marine fighter pilot requires absolute focus. Distractions can be disastrous. But how is this accomplished? Pilots have the same stressors and diversions in life as everyone else. There are always challenges at work and project deadlines; our kids get sick or in trouble at school; and our relationships can be extremely difficult, especially with all the time away from home. It’s difficult to minimize distractions in our lives and it requires practice and determined will.
To help deal with this, pilots have a concept called “Compartmentalization.” Think of your mind as one of those organizing desks with all the different cubby holes. Also picture a small door covering each slot.
There’s a compartment for every subject in your life. Every subject gets its own compartment. When it’s time to do something, you pull out all the information related to doing that one thing and focus on that and ONLY that. When it’s time to fly a mission, every other subject is put away into their own compartments and the doors are closed.
There will be time to think about them later, but they are not allowed to enter your mind during this time.
“When you are in the moment, be in the moment.”
That is how we focus, and it can help you too. Compartmentalization can apply to everything we do in life and is specifically beneficial when applied to your workouts, no matter what you are training for.
When it comes time to train your body, clear your mind of all distractions. Be completely consumed with the task at hand. Focus your thoughts on every movement, analyzing and correcting form. Concentrate on being strong and steady. We have such limited time available to physically improve ourselves. By giving yourself over to it 100% mentally, you will maximize your time and your self-improvements.
You’ll feel better physically, mentally and emotionally-refreshed and ready to take on all those things waiting in those other compartments!
Taking care of your body is essential so that you can make the most out of your daily workout routine. In order to make sure that your workout is effective you will need to be intelligent with your pre- and post-workout nutrition plan. Not only do you need to know what vitamins and minerals you need to boost your energy and speed up recovery time, it is also good to have a plan for what food you will eat to meet your goals.
Prior to your workout, eat foods that will provide you the energy you need to reach your maximum potential. Doing so will allow you to complete more reps and lift heavier weights. A half hour before you plan to workout, choose an easily digestible protein and a fast carbohydrate. Examples include:
– A glass of skim milk
– Low fat milk and a banana
– Protein smoothie
– Low fat string chees with an apple
– Hard boiled egg and fresh fruit
– Non-fat yogurt with low fat granola
Foods that are low in fat and fiber before your workout can help you reach peak performance levels when you need them most. After your workout you want to restore your glycogen stores in your body in order to recover your muscles. Since your body uses sugar stored in your muscles and blood for energy during a workout, you’ll need to replenish your levels once you are done. Examples of post-workout foods to eat include:
– Vegetables and chicken
– Protein bars
– Turkey wrap
– Chocolate milk
With proper pre- and post-workout nutrition you will be able to get the most out of your workout routine each and every time.
A good diet that allows you to lose weight relies heavily on striking a balance. This means you need to find the right amount of carbs and protein to support your metabolism. Luckily, it is not hard to do this, since you can add nutrition bars, vitamins, and healthy meals to your day to be successful in gaining muscle and losing weight.
Getting the right amount of protein is essential for the growth of muscle, hair, skin, and bones. Your body cannot store the protein that comes from foods, so you have to make sure you are eating enough of it each day. When you add protein to your diet, make sure it falls under the complete protein category. This includes poultry, fish, red meat, and milk. Some plants offer incomplete proteins, which are still helpful. For the best results, you should eat a variety of high protein foods throughout the day..
Fiber, sugars, and starch are all considered different kinds of carbohydrates. Carbs provide energy to the body and are essential to your health. The body converts complex carbs into simple carbs in the form of glucose, to fuel your brain and muscles. Most foods contain some kind of simple or complex carb. You can find carbs in milk, honey, fruits, vegetables, grains and beans. For the best results, avoid processed foods and get your carbs from fresh, whole foods.
Protein and carbohydrates work together to keep your body healthy and functioning. The carbs you eat give you energy, while the protein builds muscles, skin, and hair. Both are needed in order to stabilize blood sugar and are best when eaten together. Simply put, without carbs, your body would not be able to function. In addition, without protein, you could not build muscle or grow skin and hair. They are equally essential!
This is why it is important to eat a combination of protein and carbs, especially around your workouts. Eating a good balance of both protein and carbs allows you to build muscle faster, which means you will burn more calories while active and at rest. This, in turn, helps you to lose weight and speed up your metabolism. The more active you are, the more important your daily nutrition is. It’s important to eat the right foods, nutrients and calories to support your fitness goals.
When you focus on your health, you must make sure you eat the right foods. To get your daily serving of carbs, you must consume 3 to 8 servings of whole grains, 2 cups of fruit, and 2 1/2 cups of vegetables. To get enough protein, you must eat several servings of complete proteins per day. Great sources of protein are: low fat dairy, chicken, turkey, fish, lean red meat, eggs and egg whites, isolated protein powders, tofu, tempeh, nutrition bars and isolated vegetable protein powders.
A well-balanced meal should offer a decent amount of protein and complex carbs. The easiest way to do this is to eat meals that include a lean protein, lots of vegetables, a small serving of grains, and a dash of healthy fat. Meals using this combination will retrain the body to start burning off fat and keep you energized.
For more information on how our delicious bars can help you maintain proper nutrition, contact us at Promax Nutrition.
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Refueling after a workout is important for muscle growth and recovery. You can achieve this with a protein bar built for your goals, a real food meal, or a protein smoothie. The type of food you eat is not as important as the nutrition of that food or the timing. There are three critical things to consider when strategizing your meal: timing, macronutrient breakdown, and food source. If you time your post-workout meals appropriately and eat the right foods, you’ll see optimal results from your fitness efforts.
- The timing of your post-workout meal is very important. You need to eat right away after a workout in order to refuel muscle and stimulate adaptation. In most cases, the timing of your post-workout meal will dictate the type of food available. This is why keeping protein bars on standby is important.
- The nutrition of the post-workout meal is as important as the timing. Most nutrition experts recommend a meal with a combination of carbs and protein and very little fat. The protein is essential for building new muscle, which in turn causes the body to burn more calories at rest. This raises the metabolism. The carbs in the recovery meal are important to refill glycogen in your muscles and liver. The post-workout meal should be low in fat. It has to be able to be digested quickly, whereas foods high in fat sit in the stomach and intestines for a longer time. When choosing your meal, make sure it has at least 20 to 25 grams of protein for women, and 30 to 45 grams for men.
- The type of food you choose depends on where and how you are working out. If you’re at the gym, having a nutritious post-workout smoothie is a great option. However, you must make sure that it has little to no fat in it. This might be hard to do when purchasing a smoothie from a vendor. Another option is to choose a protein bar that is right for your needs. You can choose to eat a real food meal, especially if you work out at home. Foods high in protein include chicken, turkey, lean red meats, eggs, dairy and tofu or tempeh..
- Meals that come after the post-workout meal should go back to your normal, balanced diet. It is important to make sure that you are eating enough carbs and fats in your diet. Fats are essential to a healthy diet. According to a study in the Journal of the American Medical Association, fats protect against insulin resistance and give the body energy. Therefore, you should make sure your diet contains a balance of healthy fats, carbs, protein, and vitamins.
Following these steps will help you to build muscle effectively after workouts. Over time, you will notice that you have more energy, have a lower body fat percentage, and have a higher metabolism. This means that you will burn calories faster if weight loss is a goal.. Adjust the number of calories you eat each day to make sure you are supporting your nutrition and activity needs. .
For more information on proper nutrition post-workout, contact us at Promax Nutrition.
Photo courtesy of Avery Watts @ flickr.com
Your muscles need proper fuel in order to improve size, strength and function, which means you need to choose the correct type of protein bars and food, pre- and post-workout. The more intense the workout, the more strategic you need to be regarding nutrition in order to maximize your time in the gym. Two main nutrients play a part in this process: carbs and protein. Both are required for your body, and muscles, to function properly. In addition, you should make sure to get a good mix of other vitamins and minerals, as well.
- Eat one to two meals prior to working out. This ensures your body has the fuel it needs to complete the workout. Women should include 20 to 30 grams of complex carbs paired with 15 to 20 grams of protein. Men should include 30 to 40 grams of complex carbs and 25 to 30 grams of protein. The best foods to include are lean proteins, vegetables, sweet potatoes, grains, beans, or dark colored berries.
- Taking protein prior to a workout will ensure that you protect your hard-earned muscle during your workout.. You can incorporate a protein powder in a shake or smoothie, or you can opt for a protein bar. If you are unable to eat a real food meal, this is a great option to fuel your workout. Be sure to combine some faster digesting carbs with your protein shake, and check the macronutrient content on your protein bar.
- Post-workout meal planning is very important for optimal muscle growth. Here too, your meal should consist of both protein and complex carbs. The meal should include slightly more carbs than protein and very little fat. Men will need 30 to 45 grams of protein and women should aim for 20 to 25 grams.
- Fats are essential to a balanced diet, and are actually good for you in moderation. However, try to avoid them during the post-workout period. Consuming fats after working out can cause food to sit in the stomach and intestines, forcing your body to absorb the carbs instead of storing them.
- Another important factor in your pre- and post-workout meals is timing. You should consume the pre-workout meal 30 to 60 minutes before working out to ensure digestion. Eating too soon before a workout can cause digestive upset, and eating too far before a workout will result in ineffective fueling. Post-workout, you should eat immediately. Many experts recommend consuming a protein bar before exercise and a fast digesting protein smoothie after.
Ensuring that you eat properly before and after a workout can help you to see the results of your hard work much faster. Timing, and ensuring you reach the optimal amount of protein and carbs is essential to success. High intensity workouts demand higher carbohydrate fueling. Around your workouts is the time to forgo a low-carb diet. To maximize energy, recovery and results, carbs are critical. This is why it is essential to balance your protein and carb intake, as opposed to limiting carbs. Another benefit of pre- and post-workout meals is that you have a variety of foods to choose from. You can choose to have nutrition bars and smoothies, or you could eat whole foods.
For more information on proper nutrition before and after working out, contact us at Promax Nutrition.
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