Are Your Snacks Helping or Hurting Your Gains?
When it comes to fueling your body for performance, recovery, and strength, what you snack on matters just as much as your main meals. You may think grabbing a store-bought "healthy" snack is the best option, but are these really as nutritious as they claim?

Let’s break it down, comparing homemade snacks vs. store-bought options, and see which truly delivers the best fuel for your fitness goals.

Homemade vs. Store-Bought Snacks: What’s Really in Them?
Grabbing a pre-packaged protein bar or bag of chips is easy, but is it the best option for your health? Many store-bought snacks are:

• Highly processed, stripping away natural nutrients
• Loaded with artificial ingredients, preservatives, and sugars
• Marketed as "healthy" but contain hidden additives

A Harvard T.H. Chan School of Public Health study found that ultra-processed foods often contain refined sugars, unhealthy fats, and preservatives that contribute to chronic diseases (Harvard T.H. Chan, 2021).

However, not all store-bought snacks are unhealthy—some brands focus on minimal processing, clean ingredients, and balanced nutrition. Knowing what to look for makes a difference.
Homemade Snacks: A Cleaner Alternative?
When you make your own snacks, you have full control over the ingredients, ensuring:

• No added preservatives
• Better balance of protein, carbs, and fats
• Avoidance of artificial sweeteners and fillers

A study in the American Journal of Preventive Medicine confirmed that home-prepared meals are generally healthier than commercially prepared ones, as they contain fewer added sugars, unhealthy fats, and processed ingredients (AJPM, 2017).
Let’s compare some of the most common snack choices and see which one fuels your fitness best.

Snack Showdown: Which One Wins?
Protein-Packed Snack Comparison
Homemade Protein Balls vs. Store-Bought Protein Bars vs. Candy Bars

• Homemade Protein Balls (oats, nut butter, protein powder)
  • 8g protein
  • 2g added sugar (natural)
  • 3g fiber
  • No artificial ingredients
• Store-Bought Protein Bars
  • 15-20g protein
  • 5-12g added sugar
  • 2-5g fiber
  • Often contain artificial ingredients
• Candy Bars
  • 2-3g protein
  • 25-40g added sugar
  • Less than 1g fiber
  • Contain artificial ingredients

The Verdict:

• Homemade protein balls provide a moderate protein boost with natural ingredients.
• Store-bought protein bars offer higher protein, but many contain hidden sugars, artificial sweeteners, and sugar alcohols, which can cause digestive discomfort (Nutrients, 2021).
• Candy bars? Just sugar and fat with zero nutritional benefit (CDC on Added Sugars).

Crunchy Snack Comparison
Roasted Chickpeas vs. Baked Chips vs. Regular Chips

• Roasted Chickpeas
  • 7g protein
  • 6g fiber
  • Low sodium
  • Contain healthy fats
• Baked Chips
  • 2g protein
  • 1-2g fiber
  • Moderate sodium
  • Minimal healthy fats
• Regular Chips
  • Less than 1g protein
  • Less than 1g fiber
  • High sodium
  • No healthy fats

The Verdict:

• Roasted chickpeas are high in fiber and protein, keeping you full longer and stabilizing energy (USDA Nutrient Database).
• Baked chips are slightly better than regular chips, but still processed and high in sodium.
• Regular chips offer no benefits beyond empty calories and unhealthy fats.

Sweet Craving Fix Comparison
Greek Yogurt + Berries vs. Flavored Yogurt vs. Ice Cream

• Greek Yogurt + Berries
  • 15g protein
  • 5-8g sugar (natural)
  • Contains probiotics
  • No artificial additives
• Flavored Yogurt
  • 6-10g protein
  • 15-25g sugar
  • Minimal probiotics
  • Often contains artificial additives
• Ice Cream
  • 2-5g protein
  • 20-40g sugar
  • No probiotics
  • Contains artificial additives

The Verdict:

• Greek yogurt with berries is protein-rich, has natural sugars, and supports gut health (Harvard on Dairy).
• Flavored yogurt often packs in hidden sugars, reducing its health benefits.
• Ice cream is a sugar bomb, but some high-protein options exist—though they often contain artificial sweeteners (Frontiers in Microbiology, 2017).

Key Takeaways: Snack Smarter

1. Choose snacks that support performance and recovery

• Prioritize whole, nutrient-dense foods with natural proteins, healthy fats, and fiber.

1. Read the label on store-bought options

• Avoid artificial ingredients, excessive sugar, and unnecessary additives.

1. Prep simple homemade snacks

• Make protein balls, roasted chickpeas, or yogurt parfaits in advance to avoid unhealthy choices.

1. It’s about balance

• Some store-bought snacks are good options, but homemade often provides cleaner ingredients and better macros.

Final Verdict: What’s the Best Snack for Your Fitness Goals?

• For Strength & Muscle Building: Choose homemade protein snacks or a clean-label protein bar.
• For Recovery & Gut Health: Go for Greek yogurt with berries over flavored yogurt.
• For Energy & Performance: Snack on roasted chickpeas or natural nut butter instead of chips.

Fuel Your Body Right: Try These Snack Swaps

• Swap candy bars for homemade protein balls
• Swap potato chips for roasted chickpeas
• Swap ice cream for Greek yogurt & berries

If you're serious about your health and performance, it's time to rethink what you’re snacking on.
Need more guidance on optimizing your nutrition for strength, recovery, and performance?
​Our team at Best at Training can help!

Join us for a free consultation and personalized nutrition guidance today!

Ramadan changes everything—your schedule, your energy levels, and how your body responds to training. You can’t just power through your usual routine and expect the same results. Without a plan, you’ll either burn out or lose progress.

But that doesn’t mean you can’t train. It just means you have to adjust.
Fasting from dawn to sunset means no food or water for long hours. That affects training intensity, endurance, and recovery. The biggest mistake? Going too hard at the wrong time and wrecking your performance. The goal should be to maintain strength, protect muscle, and optimize energy without overdoing it.
This guide will help you train effectively while fasting by covering:

• The best times to train for strength, endurance, and recovery
• How to adjust training intensity to avoid burnout
• What to eat and when to keep energy levels stable
• Hydration and recovery strategies to maximize performance

Download the Ramadan Training Guide

Best Workout Timing for RamadanYour training time can make or break your performance during Ramadan. Get it wrong, and you’ll feel sluggish, dehydrated, or completely drained. Get it right, and you’ll maintain (or even improve) your fitness while fasting.

Training After Iftar (Evening Workouts)This is the best time for heavy lifting, CrossFit, sprint work, and other high-intensity training.
Training after eating allows for better performance since you’re fully fueled and hydrated. It’s ideal for athletes who need to maintain strength and muscle mass because you can train at full intensity and follow up with post-workout nutrition. The main downside is that training too late can interfere with sleep, so it’s important to allow at least an hour to wind down before bed.

Training Before Iftar (Late Afternoon Workouts)Training right before breaking the fast can work, but only if the session is controlled.
The benefit of training at this time is that you can refuel and rehydrate immediately after your workout. However, you’ll be at your lowest hydration level, so intensity should be moderate. Strength training should be lighter, and cardio should be steady-state rather than high-intensity. This option works well for those who want to avoid late-night workouts.

Training After Suhoor (Early Morning Workouts)For those who prefer training in the morning, the best time is shortly after Suhoor.
You’ll have just fueled up, so glycogen levels are higher than they will be later in the day. This is a great time for mobility work, easy runs, or technique-focused training. The main downside is that you won’t be able to eat or drink post-workout, so keeping intensity low is key to avoid feeling drained throughout the day.

If you need intensity, training after Iftar is best. If you prefer fasted training, doing it right before Iftar allows for quick recovery. If you want a light session, training early morning is a good option.

How to Adjust Your Training During RamadanRamadan isn’t the time for setting PRs or pushing to failure every session. The goal is maintenance, not peak performance.

For strength training, volume should be reduced to two or three sets per exercise instead of four or five. Instead of maxing out, lifting at 60 to 70 percent of your one-rep max allows you to maintain muscle without overloading the body. Compound movements like squats, deadlifts, and presses should remain the focus, but overall session length should be shorter than usual.

High-intensity interval training while fasting isn’t a good idea, as it depletes glycogen stores too fast. Cardio should be steady-state rather than intense sprint intervals. If doing any high-intensity work, it’s best saved for after Iftar.
The biggest mistake fasting athletes make is pushing through fatigue and not listening to their body. If you feel weak or dizzy, stop or scale back. Training is important, but overdoing it will set you back rather than move you forward.

What to Eat and WhenYour eating window is short, so every meal matters. Without the right nutrition, you’ll lose muscle, struggle with energy, and feel sluggish in workouts.

Suhoor (Pre-Dawn Meal)This is the most important meal of the day because it fuels the hours ahead. Skipping it leads to low energy and muscle loss.

A good Suhoor should include slow-digesting carbohydrates like oats, quinoa, or whole grains to provide sustained energy. Healthy fats like avocado, nuts, and olive oil help keep you full longer, while lean protein sources like eggs, Greek yogurt, or chicken help protect muscle mass. Water intake at this meal is also critical to maintaining hydration throughout the day.

Iftar (Breaking the Fast)After fasting all day, your body needs quick nutrients and hydration to recover.
The best way to break a fast is with water and an electrolyte drink to rehydrate quickly. Fast-digesting carbohydrates like dates, fruit, or honey help restore glycogen levels, followed by a small protein source to begin muscle recovery.
For the main meal, focus on lean protein sources like chicken, fish, or tofu, paired with complex carbohydrates such as rice, sweet potatoes, or whole grain bread. Including vegetables and fiber helps with digestion and provides essential vitamins.

Pre-Bed SnackA final meal before bed can improve muscle recovery and keep energy levels stable for the next day.
Options like Greek yogurt with nuts, cottage cheese with fruit, or a protein shake help spread nutrient intake across the night. Athletes who stay up later for prayer can use that time to fit in an extra meal to meet their calorie and protein needs.

Hydration: The Key to PerformanceYou can’t drink during fasting hours, so hydration has to be planned.
Instead of drinking large amounts all at once, it’s best to sip fluids consistently between Iftar and Suhoor. Electrolytes like sodium, potassium, and magnesium help the body retain water more effectively, so adding a pinch of salt to water or drinking coconut water can improve hydration.
Caffeine and sugary drinks should be avoided in the evening since they can lead to dehydration. Eating water-rich foods like watermelon, cucumber, and oranges can also contribute to overall fluid intake.

Recovery and SleepTraining is only effective if you recover properly. Ramadan shifts sleep schedules, so making sure you get enough rest is critical.
​
Total sleep should still be at least six to eight hours, even if it has to be broken into naps. A short 20- to 30-minute nap during the day can help make up for nighttime sleep loss. Stretching, foam rolling, and light mobility work can help with muscle recovery, especially since fasting can increase the perception of soreness.
Going to bed right after a heavy meal can make sleep worse, so it’s best to finish eating at least an hour before sleeping. Avoiding screens before bed and limiting caffeine intake in the evening also helps improve sleep quality.

Final ThoughtsRamadan training isn’t about pushing through at 100 percent. It’s about adapting and maintaining progress.

• Train at the right time—after Iftar for intensity, before Iftar for light work, or early morning for low-impact workouts.
• Modify training intensity and volume—focus on maintenance, not PRs.
• Follow smart nutrition and hydration strategies—Suhoor is key, hydration is essential.
• Prioritize recovery and sleep—rest is just as important as training.

With the right approach, you’ll maintain strength, avoid burnout, and finish Ramadan in peak condition.
Download the Ramadan Training Guide
Stay strong, train smart, and finish Ramadan better than you started.
— The Best at Training Team

What Your VO₂ Max Results Really Mean
VO₂ max measures how efficiently your body delivers and uses oxygen during exercise or the more oxygen your muscles get, the longer and harder you can push before fatigue sets in.  VO₂ max is only one part. Even with a high VO₂ max, how efficiently your muscles use that oxygen, how quickly you recover, and how effectively you clear fatigue all play vital roles.

Think of It Like This:Imagine two cars with identical engines. One gets 50 miles per gallon, while the other burns through gas twice as fast. The key difference? Efficiency.

Just like in sports, the best athletes not only have powerful “engines” (a high VO₂ max) but also know how to use their fuel efficiently.

Step 1 – Understanding Your VO₂ Max Score and Training Zones
VO₂ max is measured in milliliters of oxygen per kilogram of body weight per minute (mL/kg/min). Here’s a quick breakdown of what different scores typically mean:
VO₂ Max Score Ranges- Elite Endurance Athletes:

• Men: 70–85+ mL/kg/min
• Women: 60–75+ mL/kg/min
  (Some cross-country skiers even reach 90+!)

- Highly Fit Individuals:

• Men: 50–70 mL/kg/min
• Women: 45–60 mL/kg/min

- Moderate Fitness:

• Men: 30–50 mL/kg/min
• Women: 25–45 mL/kg/min

- Lower Fitness Levels:

• Men: Below 30 mL/kg/min
• Women: Below 25 mL/kg/min

Why Do Some Athletes Have Higher VO₂ Max Scores?

• Elite athletes excel because:
  • Stronger hearts: Pump more oxygen-rich blood per beat
  • Efficient muscles: Absorb & utilize oxygen better
  • Enhanced recovery: Clear lactic acid faster

Genetics account for roughly 50% of the differences in VO₂ max, but with targeted training, you can still make significant improvements.

Key Takeaway:
Your VO₂ max is influenced by genetics, but smart training can optimize how your body delivers and uses oxygen.

Step 2 – Training Zones & Their Benefits
Your VO₂ max isn’t just a number—it breaks down into training zones that guide your workouts. Each zone targets different aspects of fitness:

Training Zones:
Zone 1 – Recovery (Very Easy Effort):

• Walking, light jogging.
• Benefits: Aids muscle recovery.

Zone 2 – Endurance (Easy to Moderate Effort):

• Long runs, cycling, or rowing at a steady pace.
• Benefits: Builds stamina.

Zone 3 – Stamina (Moderate to Hard Effort):

• Tempo runs, sustained efforts.
• Benefits: Maintains speed over longer distances.

Zone 4 – Fatigue Resistance (Hard Effort):

• Threshold training.
• Benefits: Teaches your body to clear lactic acid and delay fatigue.

Zone 5 – Max Effort (All-Out Effort):

• Sprinting, high-intensity intervals.
• Benefits: Boosts speed and overall oxygen use.

Maximizing High-Intensity Efforts
Zone 4 Workouts (Threshold Training):

• Helps your body clear lactic acid faster, so you can sustain higher efforts longer.

Zone 5 Workouts (VO₂ Max Training):

• Involves short, near-maximal bursts (3–5 minutes) followed by equal rest time to push your aerobic capacity.

Step 3 – Sport-Specific Training Based on Your VO₂ Max
Every sport demands a unique approach. Here’s how to apply your VO₂ max insights based on your discipline:
For Runners:

• Focus: Build endurance (Zone 2), improve fatigue resistance (Zone 4), and boost speed (Zone 5).
• Tip: Balance long runs, threshold workouts, and fast intervals to optimize performance.

For Soccer Players:

• Focus: Combine VO₂ max for endurance with Repeated Sprint Ability (RSA) for rapid recovery between sprints.
• Example RSA Workout:
  • Warm-Up (10 min): Jogging, dynamic stretches, and short accelerations.
  • Sprint Repeats (20 min):
    • Sprint 20 meters → Jog 10 meters
    • Sprint 40 meters → Jog 20 meters
    • Sprint 60 meters → Jog 30 meters
    • Repeat 4–6 times with 1–2 minutes of rest between sets.
  • Cooldown (5–10 min): Light jogging and stretching.

VO₂ Max & Longevity
VO₂ max isn’t just for peak athletic performance—it’s also a key indicator of long-term health. Here’s why it matters:

• Aging Factor: VO₂ max typically drops about 10% per decade after age 30.
• Health Benefits: A higher VO₂ max is linked to a reduced risk of chronic diseases and early death.
• Sustaining Fitness: Regular endurance, HIIT, and strength training can help slow this decline, keeping you active well into later life.

Remember
Improving your VO₂ max is one of the best investments you can make for both athletic performance and long-term health.

Train smarter, not just harder—and you’ll see the difference

Why Do Some Athletes Seem to Have Endless Stamina?
Have you ever watched someone run effortlessly for miles while you feel out of breath after just a few minutes? The difference often comes down to how well their body uses oxygen—which is exactly what VO₂ max measures.

VO₂ max tells us how much oxygen your body can take in and use during exercise. The higher your VO₂ max, the longer and harder you can work out before getting tired.

If you want to run longer, recover faster, and perform better, understanding VO₂ max is a game-changer. Let’s break it down in a way that actually makes sense.

What is VO₂ Max?
VO₂ max is a fancy term for how well your body uses oxygen when you’re working hard. It’s basically a score for your endurance and fitness level.
Think of It Like a Car Engine

• A big engine (high VO₂ max) = More power and better efficiency. You can go faster and farther without running out of gas.
• A small engine (low VO₂ max) = Less power and more stops for fuel. You get tired more quickly and need more breaks.

Another way to think of it: Your muscles need oxygen to keep moving. The better your body is at using oxygen, the longer you can exercise before feeling exhausted.

Why Does VO₂ Max Matter?
VO₂ max isn’t just a random number—it affects how long you can exercise, how quickly you recover, and even your long-term health.

• Better endurance – You can keep going without getting tired as fast.
• Faster recovery – Your body uses oxygen more efficiently, so you don’t feel drained after workouts.
• More energy – Your heart and lungs don’t have to work as hard, so exercise feels easier.
• Better overall health – Studies show higher VO₂ max levels are linked to a longer lifespan and a lower risk of heart disease. (Source: JAMA Cardiology, 2018)

How I Learned This the Hard Way
For years, I trained an athlete for Spartan Races—lots of running, climbing, and carrying heavy objects. We focused on building endurance, and when we tested VO₂ max during this time, the athlete had a solid balance between short bursts of speed (high-intensity training) and long-lasting stamina (aerobic endurance).
Then, we switched to CrossFit. For the next couple of years, we trained with high-intensity workouts, short bursts of effort, and lots of metcons. We thought that would make us even fitter.
When we took another VO₂ max test after two years of  CrossFit, the results were shocking.

• Our Zone 2 (low-intensity endurance) had suffered.
• Our Zone 5 (high-intensity power) had improved, but the gap between the two had gotten much bigger.
• We had lost some of our long-lasting endurance.

We were still powerful, but our ability to keep going for long periods had taken a hit.
Why Did This Happen?
When you only do high-intensity workouts, your body adapts to short bursts of power but forgets how to efficiently use oxygen for endurance.

• Your body gets worse at burning fat for fuel, which means you burn out faster.
• Your heart and lungs don’t get as much low-intensity training, which makes long workouts feel harder.
• You rely more on quick energy (sugar) instead of steady energy (oxygen).

Basically, we had gotten really good at sprinting but worse at lasting the long haul.
How We Fixed It
Once we realized what happened, we added back low-intensity training (Zone 2).

• Long, slow workouts – Running, rowing, cycling at an easy pace for 45-60 minutes.
• Lower-intensity CrossFit sessions – Workouts that weren’t just “go hard or go home.”
• Pacing strategy – Mixing up efforts to train both short bursts and long endurance.

Within a few months, we felt a huge difference. The athlete wasn’t just strong and powerful—they could sustain that strength for longer without getting exhausted.

How is a VO₂ Max Test Done?
A VO₂ max test shows how well your body uses oxygen. Here’s how it works:

1. You wear a special mask that tracks your oxygen levels.
2. You run on a treadmill or bike while the intensity gradually increases.
3. The test ends when you hit your max effort.

This test pushes you to your limit but gives you real data about your fitness level.
How to Prepare for a VO₂ Max Test

• Avoid caffeine or a big meal before the test.
• If you have asthma or heart issues, check with your doctor.
• Expect to go all out—it’s called max effort for a reason!

Smarter Training = Better Results
VO₂ max isn’t just for elite athletes—it’s a simple way to measure and improve your endurance.

If you’re feeling stuck in your training, check your balance of intensity and endurance. Mixing high-intensity training with lower-intensity Zone 2 work can make you stronger, faster, and more efficient over time.

Train smarter, not just harder—and you’ll see the difference.

Hey there, Best at Training community!
Let’s start with the truth: most New Year’s resolutions fail. Research shows that by February, approximately 80% of people abandon their resolutions (U.S. News & World Report). Imagine starting strong in January, only to feel defeated by February. Sound familiar? You’re not alone—most people struggle because of outdated approaches.

The problem isn’t you—it’s the strategy. Many dive in too fast, set unrealistic expectations, and burn out before seeing results. At Best at Training, we believe your fitness journey deserves better.

This year, let’s focus on doing things differently. With expert guidance and a proven plan, we’ll help you create a strategy that’s realistic, manageable, and designed for lasting success.

Welcome to our ultimate guide to achieving your fitness goals. We’ll walk you through every step, from setting the right goals to staying consistent for the long haul. Whether you’re here to lose weight, build muscle, or simply feel better, you’re in the right place.
Ready? Let’s make 2024 your year for real, sustainable change.

Step 1: Setting Realistic Fitness GoalsWhy Goals Matter
Think about a road trip. Would you hop in the car without knowing where you’re headed? Of course not! Fitness works the same way—you need a clear destination to stay on track. Goals provide direction, focus, and purpose for your workouts.
But here’s the kicker: not all goals are created equal. Vague aspirations like “get fit” or “lose weight” are hard to achieve because they lack clarity. That’s where SMART goals come in.

How to Set SMART Goals
SMART goals are specific, measurable, achievable, relevant, and time-bound. Research shows that SMART goals improve adherence to fitness plans by creating structure and accountability (American Journal of Lifestyle Medicine, 2015).
Here’s how to craft a SMART goal:

• Specific: Clearly define what you want. (Example: “I want to lose 10 pounds.”)
• Measurable: Track your progress with concrete metrics. (Example: “I’ll weigh myself weekly.”)
• Achievable: Set goals that challenge you but are realistic. (Example: “I’ll exercise 3 times per week.”)
• Relevant: Make sure your goal aligns with what truly matters to you. (Example: “I want to feel more energetic for my kids.”)
• Time-Bound: Give yourself a deadline to create urgency. (Example: “I’ll achieve this in 12 weeks.”)

Example SMART Goal
Instead of saying, “I want to lose weight,” try:

• “I will lose 10 pounds in 12 weeks by exercising 3 times a week and prepping healthy lunches.”

Start Small and Build Momentum
Big goals are exciting but can also feel overwhelming. The key is to start small and create habits that build over time.
Week 1 Action Step:
Write down your big goal and break it into smaller milestones.

• Big Goal: Run a 5K in 3 months.
• Month 1 Milestone: Jog for 15 minutes nonstop.
• Week 1 Action: Walk 5 minutes, jog 5 minutes, repeat 3 times.

Every step forward counts, no matter how small.

Pro Tip: Visualize Success
Close your eyes for 30 seconds and imagine how you’ll feel when you hit your first milestone—stronger, healthier, and proud of yourself. Visualization improves focus and motivation by activating the brain’s motor pathways (Neuropsychologia, 2008).

Pair your visualization with a habit cue, like visualizing your next workout while tying your shoes. This small practice reinforces consistency and primes your mind for success.

Step 2: Self-Assessment—Know Where You’re StartingWhy Self-Assessment is Key
Picture this: You’re building a house. Before you lay the foundation, you need to know what materials you’re working with. Fitness works the same way—understanding your starting point helps you track progress, tailor your plan, and set yourself up for success.

Whether you’re just getting started, returning to fitness, or already in the groove, self-assessment gives you clarity and confidence. Knowing where you stand today creates the blueprint for where you’re going tomorrow.

Reflect on Your Current Fitness Level
Take 5–10 minutes to reflect honestly on where you are today. Write your answers in a journal, on your phone, or wherever feels right. These benchmarks will show you how far you’ve come later.


Questions to Ask Yourself:

1. 1. How active are you right now?Why It’s Important:
   Understanding your current activity level establishes a baseline for your fitness journey. It helps you identify whether you’re mostly sedentary, moderately active, or highly active, which is crucial for tailoring your plan. For example:
   
   • If you’re sedentary, your first goal might be simply increasing daily movement, such as walking more.
   • If you’re moderately active, your plan can focus on refining workouts or introducing progression.
   Takeaway: Knowing where you stand ensures that your goals are achievable and realistic, reducing the risk of burnout or injury.
   2. How many days per week do you exercise?Why It’s Important:
   This question reveals your current commitment level and how much time you’re dedicating to structured workouts. It also helps you identify opportunities for improvement, such as increasing frequency or optimizing the quality of your sessions.
   For example:
   
   • If you’re only working out sporadically, consistency might be your first goal.
   • If you’re already exercising 3–4 days a week, you might focus on improving workout intensity or adding variety.
   Takeaway: Understanding your workout frequency helps you create a plan that aligns with your schedule and builds on your current habits.
   3. Do you track daily movement, like steps or light activities?Why It’s Important:
   Tracking daily movement provides insight into your overall activity level, not just structured workouts. Non-Exercise Activity Thermogenesis (N.E.A.T.), like walking, cleaning, or taking the stairs, plays a significant role in your daily calorie burn and overall health.
   For example:
   
   • If you average 3,000 steps a day, increasing to 5,000–6,000 steps can improve your health without requiring formal workouts.
   • If you already track steps, you can look for ways to incorporate even more movement into your routine.
   Takeaway: Tracking movement ensures you’re mindful of how active you are throughout the day, allowing for incremental improvements that contribute to long-term success.
   4. What’s your current fitness ability?Why It’s Important:
   Assessing your fitness ability (e.g., strength, endurance, mobility) helps you identify where to start and what areas need improvement. Knowing your limits ensures that your plan is safe, effective, and tailored to your needs.
   For example:
   
   • Testing your ability to hold a plank or perform push-ups shows your core and upper body strength.
   • Mobility tests (e.g., squats or toe touches) reveal whether you need to work on flexibility or joint health.
   Takeaway: A clear understanding of your fitness ability allows you to track meaningful progress and celebrate improvements over time.
   

Bodyweight and Strength TestsTracking your strength and endurance over time is motivating and helps you spot areas for improvement.
Bodyweight Test:

• How many push-ups or squats can you do?
• Can you hold a plank for 30 seconds?

Strength Test (if comfortable with weights):

• How much weight can you lift safely for 5–8 reps (e.g., squats, bench press, deadlift)?

Mobility Test
Mobility is the foundation of safe and effective training. Improving your range of motion reduces injury risk and enhances performance.
Quick Assessments:

1. Overhead Reach Test (Shoulder Mobility):
   • Can you touch the wall with your hands while keeping your lower back and head flat against it?
2. Squat Test (Hip and Ankle Mobility):
   • Can your hips lower below your knees without your heels lifting?
3. Hamstring Reach Test (Posterior Chain Flexibility):
   • Can you touch your toes while keeping your legs straight?

Take Action—Track 3 Simple Metrics This Week
Now that you’ve reflected, it’s time to put it into action. Choose 3 metrics to track for the next 7 days.

1. Activity:
   • Track daily steps using a fitness tracker or smartphone. Aim for consistency, not perfection.
   • Goal: Log your average steps and increase them by 10% next week.
2. Fitness Performance:
   • Choose one benchmark:
     • Push-ups: How many can you do in 60 seconds?
     • Plank: How long can you hold it?
     • Cardio: How far can you walk or jog in 10 minutes?
3. Mobility:
   • Pick one test (e.g., overhead reach) and perform it again at the end of the week.

Pro Tip: Celebrate Your Starting Point
Your starting point isn’t a limitation—it’s your launchpad. Each improvement, no matter how small, is a step closer to your goal.

Step 3: Nutrition—Fueling Your Fitness GoalsWhy Nutrition is Your Foundation
You’ve set your goals and assessed your starting point—now it’s time to tackle the game-changer: nutrition. You’ve probably heard the phrase, “You can’t out-train a bad diet.” It’s true! Proper nutrition supports everything from fat loss and muscle gain to recovery and energy levels.
The best part? Eating for your goals doesn’t have to be complicated. With a few simple steps, you can build a balanced nutrition plan that works for your lifestyle.

Understanding Macros: The Building Blocks of Nutrition
Macros, short for macronutrients, are the nutrients your body needs in large amounts for energy and recovery. Each plays a unique role:

• Protein: Repairs and builds muscle.
  • Sources: Chicken, fish, tofu, eggs, Greek yogurt, protein shakes.
  • Goal: Include a protein source with every meal.
• Carbs: Provide energy for workouts and support recovery.
  • Sources: Whole grains, sweet potatoes, fruits, vegetables, oats.
  • Goal: Prioritize complex carbs for steady energy levels.
• Fats: Support hormone regulation, brain health, and long-lasting energy.
  • Sources: Avocados, nuts, seeds, olive oil, fatty fish.
  • Goal: Include healthy fats in moderation to balance your meals.

How to Calculate Your Macros
Think of your nutrition like building a plate. Macros are the ingredients, and calories determine the plate size.
Step 1: Find Your Daily Calorie Needs
Your calorie needs depend on your age, weight, activity level, and goals (e.g., fat loss, maintenance, or muscle gain). Use a trusted app like MyFitnessPal to determine your Total Daily Energy Expenditure (TDEE).
Step 2: Divide Your Calories into Macros
Each macro contributes a specific number of calories:

• Protein: 4 calories per gram.
• Carbs: 4 calories per gram.
• Fats: 9 calories per gram.

Example macro splits:

• 40% carbs, 30% protein, 30% fats for balanced fitness goals.
• 50% carbs, 25% protein, 25% fats for endurance training.

Pro Tip: Use a macro-tracking app like MacroFactor or MyFitnessPal to log your meals and simplify the process.
Simplifying Meal Prep
Meal prep doesn’t have to be overwhelming. Start small and focus on consistency.
3 Steps to Easy Meal Prep

1. Plan Ahead: Write down 3–4 simple meals you enjoy.
   • Example: Grilled chicken, roasted sweet potatoes, and steamed broccoli.
2. Batch Cook Staples: Prepare proteins, carbs, and veggies in bulk. Store them in containers for easy assembly.
   • Example: Cook a large batch of quinoa and roast a tray of mixed vegetables.
3. Build Balanced Plates:
   • Half your plate: Non-starchy veggies (e.g., spinach, broccoli).
   • A quarter of your plate: Lean protein (e.g., turkey, tofu).
   • A quarter of your plate: Complex carbs (e.g., brown rice, sweet potatoes).
   • Add a serving of healthy fats (e.g., avocado, olive oil).

Calories and Lifestyle: Sedentary vs. Active
Your calorie needs vary based on how much you move throughout the day:

• Sedentary Lifestyle: Little movement outside daily tasks.
  • Example: Desk job, minimal exercise.
• Active Lifestyle: Regular exercise combined with daily movement burns more calories.
  • Example: 10,000 steps per day, 3 strength workouts per week.

Why Steps Matter (N.E.A.T.)
Non-Exercise Activity Thermogenesis (N.E.A.T.) includes all the calories you burn through daily movement like walking, cleaning, or gardening. Small lifestyle changes—like taking the stairs or parking farther away—can boost your calorie burn.

Nutrition for Women: Why Your Cycle Matters
For women, hormones can affect energy levels, appetite, and weight fluctuations throughout the month. This is normal! Tracking weight relative to your cycle helps you focus on trends instead of daily changes.
How to Track

1. Weigh yourself at the same time each week (e.g., Monday morning).
2. Compare weights during the same phase of your cycle (e.g., the week before your period).

Pro Tip: Don’t let daily fluctuations discourage you. Focus on trends and progress over time.

Action Plan for This Week
Here’s how to start fueling your fitness goals:

1. Track Your Weight: Record it weekly to monitor trends.
2. Use a Macro App: Calculate your daily macro needs and log meals for 3 days.
3. Track Your Steps: Aim for at least 6,000–10,000 steps per day to increase activity.
4. Prep 1–2 Balanced Meals: Choose a day to batch cook and start building the habit.

By now, you’ve laid the foundation for a successful fitness journey. From setting realistic goals to understanding your starting point and dialing in your nutrition, you’re equipped with the tools to build momentum and create healthy habits.

Remember, progress is about small, consistent steps, not perfection. Each meal you prep, step you track, or habit you strengthen brings you closer to your goals.

Stay tuned for Part 2, where we’ll dive into designing your perfect workout plan, building consistency, and developing a strong mindset to ensure long-term success.

Ready to take the first step today? At Best at Training, we’re here to guide you with personalized support and expert advice. Whether you need help with nutrition, workouts, or accountability, we’ve got your back.

Contact us to schedule your free consultation and take charge of your fitness journey now!






References

1. U.S. News & World Report. (2018). Why New Year's Resolutions Fail. Retrieved from https://health.usnews.com/wellness/articles/why-new-years-resolutions-fail
   
2. Gollwitzer, P. M. (2015). "SMART Goals in Lifestyle Medicine." American Journal of Lifestyle Medicine. DOI: 10.1177/1559827614561263
   
3. Guillot, A., & Collet, C. (2008). "Construction of the Motor Image: A Review of Evidence." Neuropsychologia, 46(4), 927–941. DOI: 10.1016/j.neuropsychologia.2007.10.011
   
4. Thomas, D. M., et al. (2012). "Why Do Individuals Not Lose More Weight from an Exercise Intervention at a Defined Dose?" Obesity Reviews, 13(10), 835–847. DOI: 10.1111/j.1467-789X.2011.00912.x
   
5. Levine, J. A. (2004). "Non-Exercise Activity Thermogenesis (NEAT)." Proceedings of the Nutrition Society, 62(3), 667–679. DOI: 10.1079/PNS2004398
   
6. Casazza, K., et al. (2003). "Menstrual Cycle and Weight Fluctuations." The American Journal of Clinical Nutrition, 77(6), 1399–1403. DOI: 10.1093/ajcn/77.6.1399
   

In today's fast-paced world, where "functional fitness" and "mobility exercises" are more than just buzzwords, taking care of your wrist health is crucial. Whether you’re typing away at a desk, styling hair, or performing delicate tasks as a healthcare professional, your wrists are constantly at work. Unfortunately, ignoring wrist health can sideline your progress and turn everyday tasks into painful ordeals.

Back when I was in the Navy on the USS Nimitz, my daily routine naturally built strong wrists. From physical training to the demands of everyday tasks, my lifestyle kept me constantly moving, lifting, and using my wrists and forearms in ways most people wouldn’t. One day, trying to show off and compete with a shipmate, I figured out that we could do burpees on the backs of our hands. It wasn’t part of any official training, just something silly we did to challenge ourselves.

Though I wouldn’t recommend trying this today, it underscores the importance of strong wrists and forearms for anyone, whether military, athlete, or office worker. This experience taught me an important lesson about wrist care, one I emphasize to all my clients today. Building wrist strength and flexibility is crucial, but so is protecting them from injury. Whether you're in the military, working in an office, or engaging in athletic activities, maintaining strong wrists and forearms is essential to your overall fitness.

This blog is dedicated to helping you understand the importance of preventive care for your wrists. We’ll dive into the best stretches, strengthening exercises, and recovery tips that will keep your wrists healthy, allowing you to maintain peak performance in both your daily activities and workouts.

Why Does Wrist Pain Happen?
Think of your wrist as a “hinge” on a well-used door. It’s a crucial part of your daily movements, opening and closing smoothly when it’s properly cared for. But just like a hinge, if your wrist isn’t maintained with regular care, it can start to creak, wear down, or even get stuck. Without the right attention—like stretching and strengthening—your wrist can become stiff, painful, and less effective over time.

The wrist is a complex structure made up of small bones (carpals), tendons, and ligaments that work together to provide the flexibility and range of motion necessary for various tasks. This intricate network allows your wrist to be highly mobile, but it also makes it susceptible to strain and injury. Repetitive motions—such as typing, gripping, or lifting—can place continuous stress on these components. Over time, this stress can lead to conditions like tendonitis, where the tendons become inflamed, or carpal tunnel syndrome, where the median nerve is compressed, causing pain and discomfort.

Wrist pain isn’t just a minor inconvenience—it’s a signal that something is wrong. Research has shown that repetitive strain injuries are among the most common musculoskeletal disorders, affecting millions of people who perform repetitive tasks daily. For example, a study published in the Journal of Orthopaedic & Sports Physical Therapy highlights the prevalence and impact of these conditions, emphasizing the importance of preventive care and early intervention .

Preventative Stretches and Exercises
​Get ahead of wrist pain with these "prehab" stretches—perfect for starting your day right. Take a moment now, as you read, to try out these simple stretches. You’ll be setting your wrists up for success, preventing pain before it even begins. For additional guidance, download our free 'Wrist Wellness Checklist' to help track your daily stretches and exercises.

Wrist Flexor Stretch:

• Why It Works: This stretch targets the muscles on the underside of your wrist, which are often tight from activities like typing or lifting. Keeping these muscles limber helps prevent strain and maintains flexibility.
• How to Do It:
  1. Extend your arm forward with your palm facing up.
  2. Use your opposite hand to gently pull your fingers back toward your body.
  3. Hold the stretch for 15-30 seconds, feeling a gentle pull along the underside of your wrist.
  4. Repeat on the other side.
• Studies have shown that regular stretching can significantly reduce the risk of developing repetitive strain injuries, particularly in those who engage in repetitive tasks.

One of our members, a busy office worker, found a simple way to integrate "micro-workouts" into their daily routine. By sneaking in wrist circles during every coffee break, they kept their wrists flexible and pain-free—small actions, big results!

Tips and Practical Advice: Integrating wrist circles into your daily routine is a quick "functional fitness" hack that keeps stiffness at bay. Here’s how to do it:
Wrist Circles:

• Sit or stand comfortably with your arms relaxed by your sides.
• Rotate your wrists in small circles, first clockwise, then counterclockwise.
• Do about 10 rotations in each direction, several times a day.

Pro Tip: Track your progress and make sure you’re staying consistent by using the Wrist

After Activity
Think of these stretches as the cool-down that recharges your "mobility battery" after a long day. Just as your phone needs to recharge at the end of the day, so do your wrists after a full day of work.

Challenge yourself to add these stretches to your "evening routine"—the perfect way to wind down while keeping your wrists in top shape. Imagine ending your day with relaxed, pain-free wrists, ready to tackle whatever comes next!

Use your opposite hand to gently massage your forearm, focusing on any areas that feel tight or sore.

• Apply gentle pressure and move in small circles, working your way from the wrist to the elbow.
• Spend a few minutes on each arm, using this time to unwind and release any tension built up during the day.

By incorporating these stretches and exercises into your routine, you’ll be actively working to prevent wrist pain and maintain healthy, flexible wrists. 

Recovery Options for Wrist Pain
For years, the "RICE" method—Rest, Ice, Compression, Elevation—has been a staple in injury management. However, recent research has sparked a debate around the effectiveness of ice, particularly concerning its impact on the natural healing process. While icing has long been used to reduce inflammation and numb acute pain, new evidence suggests that it might actually slow down the body's natural repair mechanisms by reducing blood flow to the injured area.

Inflammation, once thought to be an enemy, is now recognized as a crucial part of healing. According to recent studies, the body uses inflammation to repair damaged tissues by increasing blood flow and delivering necessary nutrients to the site of injury. By icing, you may be reducing pain temporarily, but you might also be delaying the healing process.
However, for athletes who need to continue training, icing can be beneficial. The reduction in inflammation and pain allows them to perform without further aggravating the injury. It’s a strategic approach, particularly in competitive settings, where managing symptoms can be more important than focusing on long-term healing.

Practical Tips 
So, when should you use ice, and when should you consider movement or other strategies? Here’s a breakdown:

• Ice Therapy:
  How to Use: Apply an ice pack wrapped in a thin towel to the affected area for 15-20 minutes. This helps reduce acute pain and swelling, making it useful for immediate relief.
  When to Use: Ice is most effective when managing pain quickly, especially if you need to continue training or reduce swelling in the short term.
  
• The Journal of Athletic Training has discussed both the benefits and limitations of ice therapy, suggesting it can be useful in short-term symptom management but may slow down long-term healing.
• Movement and Active Recovery:
  How to Use: Engage in gentle, pain-free movements to keep the affected area mobile, encouraging blood flow and managing inflammation naturally.
  When to Use: Movement is ideal for long-term recovery and healing, particularly when inflammation is part of the body’s natural repair process.
  Research published in the British Journal of Sports Medicine supports active recovery as a way to promote circulation and enhance the healing process.
• Heat Therapy:
  How to Use: Use a heating pad or warm compress for 15-20 minutes to relax muscles, reduce stiffness, and improve circulation.
  When to Use: Heat is most effective for chronic pain or tension, especially when combined with movement or stretching.
  
• Studies from the Journal of Rehabilitation Research and Development show that heat therapy can improve blood flow and reduce muscle tension, making it ideal for managing chronic pain.

Strengthening Exercises
We challenge you to add these wrist curls to your "daily mobility challenge" and watch your grip strength soar! Strengthening your wrists doesn’t have to be time-consuming, but it can make a significant difference in preventing pain and improving your overall performance.

Step-by-Step Instructions 

​Wrist Curls:
Wrist curls target the flexor muscles of your forearms, which are essential for grip strength and wrist stability. Regularly performing this exercise helps build resilience and reduces the risk of injury during activities that involve gripping or lifting.
How to Do It:

1. Sit on a bench or chair with your forearm resting on your thigh, palm facing up.
2. Hold a light dumbbell (1-5 pounds) in your hand.
3. Slowly curl your wrist upward, bringing the weight towards your body.
4. Hold the position for a second, then slowly lower the weight back down.
5. Perform 10-15 repetitions for each wrist.
   

Research in the Journal of Strength and Conditioning Research has shown that regular wrist curls can significantly improve grip strength and wrist stability, making it an essential exercise for those engaged in repetitive or strength-intensive tasks .

Advanced Strengthening
One of our members, a dental technician, struggled with severe wrist pain that made traditional exercises nearly impossible. The pain was especially debilitating when performing any movement that required weight-bearing on the wrists (such as push-ups, burpees, or planks). However, through consistent wrist-strengthening exercises, they gradually regained their strength and were eventually able to perform these movements pain-free, with a grip that could rival a rock climber’s.

Advanced Tips 
Reverse Wrist Curls:
Why It Works: Reverse wrist curls are particularly effective for targeting the extensor muscles of the forearm, which balance the strength of the wrist and prevent injuries caused by muscular imbalances.
How to Do It:

1. Sit on a bench or chair with your forearm resting on your thigh, palm facing down.
2. Hold a light dumbbell (1-5 pounds) in your hand.
3. Slowly curl your wrist upward, lifting the weight towards your body.
4. Hold the position for a second, then slowly lower the weight back down.
5. Perform 10-15 repetitions for each wrist.

A study published in the Journal of Applied Physiology found that strengthening the extensor muscles through exercises like reverse wrist curls can significantly reduce the risk of overuse injuries in the wrist and forearm . By incorporating both basic and advanced wrist-strengthening exercises into your routine, you can build a solid foundation of wrist strength, prevent injury, and enhance your performance in everyday tasks and athletic activities.

Nutritional Support for Wrist Health
Think of your body as a "high-performance sports car"—to keep it running smoothly, you need to fuel it with the right nutrients. Just as premium fuel helps a car’s engine perform at its best, proper nutrition supports your body’s joints and muscles, ensuring they function optimally. When it comes to wrist health, what you eat plays a crucial role in keeping inflammation at bay and promoting overall joint health.

Dietary Tips 
Here are some simple yet powerful dietary recommendations to support your wrist health:
1. Omega-3 Fatty Acids:
Why It Works: Omega-3 fatty acids are well-known for their anti-inflammatory properties, which can help reduce inflammation in the joints and prevent conditions like tendonitis. These healthy fats are essential for maintaining joint flexibility and reducing pain.
How to Incorporate It:

• Foods: Include fatty fish like salmon, mackerel, and sardines in your diet, as well as plant-based sources like flaxseeds, chia seeds, and walnuts.
• The American Journal of Clinical Nutrition has published studies highlighting the role of omega-3 fatty acids in reducing inflammatory markers in the body. These studies are essential for supporting the inclusion of omega-3s in an anti-inflammatory diet .

2. Antioxidant-Rich Foods:
Why It Works: Antioxidants help protect your cells from oxidative stress, which can contribute to inflammation and joint damage. A diet rich in antioxidants supports overall health and can be particularly beneficial for maintaining the integrity of your joints.
How to Incorporate It:

• Foods: Incorporate a variety of colorful fruits and vegetables into your meals, such as berries, spinach, kale, and bell peppers. These foods are packed with vitamins, minerals, and antioxidants that support joint health.
• Research published in the Journal of Nutrition emphasizes that a diet high in antioxidants can help reduce inflammation and protect against chronic conditions, including those affecting joint health .

3. Vitamin D and Calcium:
Why It Works: Vitamin D and calcium work together to maintain strong bones, which are essential for supporting the joints, including those in the wrists. Adequate levels of these nutrients help prevent conditions like osteoporosis, which can weaken bones and increase the risk of fractures.
How to Incorporate It:

• Foods: Include dairy products like milk, yogurt, and cheese in your diet, along with fortified plant-based milks. Additionally, consider spending some time in the sunlight to boost your body’s natural production of vitamin D.
• The Journal of Bone and Mineral Research has documented the importance of vitamin D and calcium in maintaining bone density and preventing bone-related issues, which are critical for overall joint health .

4. Hydration:
Why It Works: Staying hydrated is crucial for maintaining joint lubrication, which allows for smooth and pain-free movement. Dehydration can lead to joint stiffness and increase the risk of injury.
How to Incorporate It:

• Tips: Aim to drink at least 8 glasses of water a day. You can also boost your hydration by consuming water-rich foods like cucumbers, oranges, and watermelon.
• According to the Journal of Athletic Training, proper hydration is essential for maintaining joint health and preventing injuries related to stiffness and lack of flexibility .

Consistency is key when it comes to maintaining wrist health. By regularly incorporating stretching, strengthening exercises, and proper nutrition into your routine, you can protect your wrists from pain and injury. Think of these practices as essential components of your "daily wellness routine"—just like brushing your teeth or getting enough sleep. When you take the time to care for your wrists, you’re investing in your overall health and well-being, ensuring that your wrists stay strong and pain-free for years to come.

We’d love to hear from you! Got a favorite wrist stretch or a tip that’s worked wonders for you? Share it in the comments below. And if you’re looking for personalized guidance, don’t hesitate to reach out—let’s keep those wrists pain-free together, with a little "community support" from the Best at Training family.

Remember, every small, consistent effort you make towards wrist care brings you closer to a stronger, healthier body. Whether you're just starting out or refining your routine, taking that first step today can make all the difference. While I wouldn’t recommend trying back-of-hand push-ups like I did, it’s a reminder of the importance of building strong wrists and forearms.

Your wellness journey starts here, and by taking small, consistent steps, you’ll build stronger, more resilient wrists capable of supporting all you do. Let’s take it one day at a time, and together, we'll keep those wrists pain-free and ready for anything. Now is the time to prioritize your wrist health—starting with simple stretches, strengthening exercises, and recovery techniques. Don’t wait for the pain to appear; start protecting your wrists today.


References

1. Smith, A. L., & Jones, R. M. (2018). The Role of Omega-3 Fatty Acids in Reducing Inflammatory Markers. American Journal of Clinical Nutrition, 107(3), 421-427.
2. Miller, P. S., & Taylor, C. J. (2016). The Impact of Regular Stretching on Reducing Repetitive Strain Injuries. Journal of Orthopaedic & Sports Physical Therapy, 46(5), 375-382.
3. Wilson, J. K., & Adams, L. A. (2019). Active Recovery and Its Benefits in Healing Sports-Related Injuries. British Journal of Sports Medicine, 53(8), 510-517.
4. Johnson, M. E., & Roberts, S. D. (2017). Heat Therapy and Its Effects on Chronic Musculoskeletal Pain. Journal of Rehabilitation Research and Development, 54(2), 205-212.
5. Parker, R. L., & Matthews, J. M. (2020). Strengthening Forearm Muscles to Prevent Overuse Injuries in the Wrist. Journal of Applied Physiology, 129(7), 1345-1353.
6. Williams, G. H., & Thompson, B. L. (2019). The Importance of Vitamin D and Calcium in Maintaining Bone Health. Journal of Bone and Mineral Research, 34(11), 2048-2055.
7. Allen, J. T., & Baker, E. F. (2018). Hydration and Joint Health: The Role of Water in Preventing Injury. Journal of Athletic Training, 53(4), 355-362.
8. Davis, K. M., & Green, H. R. (2019). The Role of Antioxidants in Protecting Joint Health. Journal of Nutrition, 149(4), 610-616.

Stress is often an unseen roadblock that can sabotage your progress both in and out of the gym. From spiking cortisol levels to depleting your energy stores, chronic stress can impact everything from your workout performance to your ability to recover. In this two-part series, we’ll break down practical, science-backed strategies to help you manage stress, keep cortisol in check, and optimize your recovery.
In Part 1, we’ll explore how your body processes energy during stress, the difference between immediate energy use and glycogen storage, and how nutrition plays a key role in balancing cortisol. By understanding how these factors work, you’ll be better equipped to make smart choices for your health and fitness.

How It Works: Immediate Energy Use vs. Filling Glycogen Stores
Let’s first understand how the body’s energy system works. When you consume simple carbs like sugars found in glucose or sports drinks, they are quickly broken down into glucose and enter the bloodstream. If your body needs energy right away (like during exercise), it will use this glucose immediately, typically within 5-10 minutes of consumption. The focus here is on fueling current activity rather than storing it.
Quick Analogy: Imagine you’re in the middle of a hard workout and you take an energy drink. It’s like refueling a plane mid-flight to keep it going. The glucose from the drink quickly enters your bloodstream and provides you with an energy boost to maintain your performance. However, because you’re still actively burning fuel (energy), your body is using that glucose immediately to keep the intensity high.
So where are your energy stores after the energy drink? During a tough workout, even if you take an energy drink, you’re likely still running on a deficit because the glucose is being used up almost as quickly as it enters your bloodstream. It helps sustain your energy temporarily, but it doesn’t significantly refill your overall glycogen stores. Essentially, the energy drink is just helping you "stay in the air" longer but doesn’t fully replenish your reserves.

Filling Glycogen Stores:
Once your immediate energy needs are met, or when you finish your activity and rest, your body begins storing excess glucose as glycogen in your muscles and liver for later use. This is like fully refueling the plane after it has landed and is no longer in flight. Filling up those reserves takes time—typically 24-48 hours—depending on how depleted they are.
Clarification: While high-glycemic carbs are indeed effective for rapidly replenishing glycogen, it’s crucial to highlight the role of proteins and fats in this process. Including these macronutrients in your post-exercise meal can further stabilize blood sugar levels and contribute to sustained recovery. This balanced approach not only aids in glycogen replenishment but also helps in managing cortisol over time (WellTheory, Verywell Health).

Summary of the Difference:

• Immediate Energy Use: Just like refueling mid-air to keep the plane flying, glucose provides quick energy during activity.
• Filling Glycogen Stores: After landing (resting), your body stores glucose as glycogen to refuel for future flights (workouts).

Nutrition for Balancing Cortisol and Replenishing Glycogen
Glycogen Replenishment:
After intense training, your body needs to restore glycogen, the primary fuel for your muscles. The speed at which this happens depends largely on the type of carbohydrates you consume.

• High-Glycemic Carbs: Foods like white rice, potatoes, and sports drinks are rapidly converted into glycogen, making them ideal for quick recovery. If consumed within the optimal window after exercise (within 30 minutes to 2 hours), they can replenish glycogen stores within 24-48 hours. This window is critical because your body is most insulin-sensitive during this time, allowing for faster glycogen storage and helping you recover more effectively (Optimal Living Dynamics, WellTheory).
• Low-Glycemic Carbs: Complex carbohydrates like whole grains and vegetables take longer to digest and convert into glycogen. While they provide steady energy, they aren’t as effective for immediate post-workout replenishment. For example, if you eat whole wheat bread or brown rice by themselves (without faster-digesting carbs), it could take significantly longer—up to 72 hours—to fully replenish glycogen (Cleveland Clinic).

Quick Analogy: Think of high-glycemic carbs like pouring gasoline on a fire—they provide a quick burst of energy that flames up immediately, ideal when you need to rapidly refuel after exercise. On the other hand, low-glycemic carbs are like adding large logs to the fire—they burn more slowly, providing steady energy over time but aren’t ideal for quickly restoring your energy when it’s running low.

How This Helps Balance Cortisol:

• Preventing Prolonged Cortisol Spikes: After intense exercise, your cortisol levels are naturally elevated. Consuming high-glycemic carbs post-workout helps lower cortisol by promoting faster glycogen replenishment and triggering the release of insulin, which counters cortisol (Optimal Living Dynamics, Cleveland Clinic).
• Steady Blood Sugar and Cortisol Control: Consuming balanced meals with a mix of high and low-glycemic carbs throughout the day helps maintain stable blood sugar levels. Stable blood sugar reduces the risk of stress-induced cortisol spikes, which can occur when blood sugar levels drop too low (WellTheory, Cleveland Clinic).

Clarification: While balancing blood sugar is crucial, individual responses to carbohydrates can vary. Some people benefit more from a combination of high-glycemic carbs and slower-digesting proteins and fats, which provide more sustained energy and better long-term cortisol control (Cleveland Clinic, Verywell Health).


Tips for Gauging Blood Sugar Levels:
Understanding when your blood sugar is too low or too high can be key for managing energy and cortisol levels:

• Signs of Low Blood Sugar (Hypoglycemia):
  • Feeling shaky or jittery
  • Sudden dizziness or lightheadedness
  • Excessive hunger or cravings
  • Sweating, especially when it’s not warm
  • Feeling irritable or anxious
  • Difficulty focusing or confusion

Tip: If you experience these symptoms, consuming a quick source of glucose, like fruit juice, a piece of candy, or a glucose tablet, can help bring your blood sugar back to a stable range quickly (Cleveland Clinic).

• Signs of High Blood Sugar (Hyperglycemia):
  • Fatigue or feeling sluggish
  • Increased thirst and frequent urination
  • Blurred vision
  • Headaches
  • Dry mouth or skin

Tip: To help lower high blood sugar, avoid consuming more carbs and focus on hydration and light activity like walking, which can help bring glucose levels down naturally (Verywell Health).

Clarification: When consuming complex carbs alone (like whole grains or vegetables), it’s important to pair them with proteins or fats to avoid delayed recovery after workouts. This mix helps manage blood sugar more consistently while keeping cortisol levels in check over time (Verywell Health).

By understanding how your body processes energy and how the right nutrition choices can support cortisol balance, you’re taking the first steps toward managing stress more effectively. In the next part of this series, we’ll explore specific exercise and recovery techniques that can further optimize your performance and well-being.


References:

1. Conlee, R. K., Lawler, R. M., & Ross, P. E. (1987). Effects of glucose or fructose feeding on glycogen repletion in muscle and liver after exercise or fasting. Annals of Nutrition and Metabolism, 31(2), 126-132.
2. Décombaz, J., Jentjens, R., Ith, M., et al. (2011). Fructose and galactose enhance postexercise human liver glycogen synthesis. Medicine and Science in Sports and Exercise, 43(10), 1964-1971.
3. Ivy, J. L. (2004). Regulation of muscle glycogen repletion, muscle protein synthesis and repair following exercise. Journal of Sports Science and Medicine, 3(3), 131-138.
4. Jeukendrup, A. E., & Gleeson, M. (2010). Sport Nutrition: An Introduction to Energy Production and Performance. Human Kinetics.
5. McEwen, B. S. (2007). Central effects of stress hormones in health and disease: Understanding the protective and damaging effects of stress and stress mediators. European Journal of Pharmacology, 583(2-3), 174-185.
6. Sapolsky, R. M. (2004). Why Zebras Don’t Get Ulcers. Holt Paperbacks.
7. Bodybuilding.com. (2017). Why white rice is your ideal carb after a hard workout. Retrieved from https://www.bodybuilding.com.