Monday, 2-20-2017


Monday, 2-20-2017

Welcome to Our First Nutrition Series!
This series is designed to give you all the tools necessary to take your fitness to the next level. As coaches, we want to make sure you are fueling yourselves to improve not only your performance, but also your body composition. So, in order to help you all achieve your performance goals, you can expect these nutrition tidbits bi-monthly for the next few months.
Series One: Macronutrients During/After your Workout
Lesson One: Protein
Are You Supplementing w/ Protein?
For body composition and performance purposes, the most important dietary macro-nutrient is protein for the sole reason that muscle is literally made out of it.

If muscle is the car, protein (or rather, the amino acids that compose it) is/are the metal out of which the parts are built.

Protein not only provides the building blocks for muscle growth, it also supplies the amino acids needed to reduce muscle breakdown.

In essence, protein both builds new muscle and saves existing muscle from being lost; both functions are very important in maximizing muscle and minimizing fat.

Why Whey?
Having amino acids in the blood during hard training likely prevents muscle catabolism (breakdown) to some extent.

Because a protein source like steak or chicken is difficult to digest and may cause GI distress if present in the gut during intense and voluminous physical activity, a protein that is easy to digest might be of more utility.

Thus, whey protein, with its easy and fast digestion, is a good candidate for an intra-workout and an immediate post workout protein source.

Israetel, Mike. Renaissance Diet A Scientific Approach to Getting Leaner and Stronger. Print.

Looking for a Protein Supplement? 

Each and every athlete at Alpine should be supplementing with protein to improve their performances and body compositions. If you are in need of a good protein, we recommend Ascent because it’s a quality product at an affordable price. Here are a few Ascent highlights:
  • Gluten Free
  • Zero artificial ingredients
  • 25g of whey protein per scoop
  • 5.7g of naturally occurring BCAAs
  • 2.7g of naturally occurring Leucine to support muscle synthesis
  • Made with native whey

With the same high-quality ingredients as those expensive proteins, Ascent is the clear winner for us. So improve your performance today and grab a bag at the gym!

Find out how much Protein you need each day here

Workout of the Day:
Every 10 minutes, for 40 minutes (4 sets) for times:
Row 1000 Meters
9 Toes to Bar
12 Alternating Dumbbell Snatches 50/35 lb
15 Strict Handstand Push-Ups

*More dumbbells!! Be excited! The Open is just DAYS away!
**For HSPU sub 5 Wall Walks
**Record 4 separate scores