Welcome to Issue 4 of The MuscleTalker. Sorry we’re a little late this month, but you’ll have noticed a few server problems. Thanks to all of you for support and loyalty during the difficulties. The good news is we’ve temporarily upgraded server, so you can enjoy MuscleTalk as usual. We hope to run MuscleTalk on its own dedicated server in a few weeks (when finances permit!)
In this issue of The MuscleTalker, we are going to focus on eating and training during hot weather. Many of the non-UK members will be familiar with this, but in the UK we are not as used to sunshine and hot weather. We’ve recently had a spell of hot weather which we hope will come again and stay a bit longer!
The MuscleTalker from now will also include a monthly recipe which may be a popular recipe posted on MuscleTalk, or a completely new delight created by our in-house chef, Nikki!
** What’s happening in August?
This month we hope to have a few additions to the site, to make your visits to MuscleTalk more enjoyable. But for those surprises, you’ll have to wait and see!
Not been to MuscleTalk lately? Drop in for a discussion and fun! www.muscletalk.co.uk
Best wishes
James and Jason
*** August Nutrition Tip
** Maintaining Good Nutrition in the Hot Weather – by James Collier BSc (Hons) SRD
Many of us love the summer and the hot sunny days, but we feel lethargic and it is as though the heat and humidity kills our appetite. Under these climatic conditions it is crucial to keep well hydrated and drink plenty of fluid. However, with the amount of fluid we need to drink it’s easy bloat yourself then not be able to eat your meals. This is made worse by the fact that the heat makes us tired. Nor do we sleep well on hot nights. When we are tired our appetite is poor.
If you are trying to lose weight and maintain muscle then this is the time of year to do so – just keep your protein intake high and regular. Those who struggle to gain weight or who are trying to bulk may have trouble in the hot weather. Below are a few pointers to keep your nutritional intake as high as possible:
· Eat small regular meals of protein and carbs
· Drink protein and carbs if you cannot eat them – MRPs, weight gainers, protein powders and maltodextrin powders are invaluable
· It is better to consume some junk foods rather than missing meals altogether – and junk food is a way to get calories in if you are really struggling
· Keep hydrated, but don’t gulp fluid – sip your drinks slowly
· Eliminate hot beverages like tea and coffee, because these will sit in the stomach for longer making you feel full up
· Avoid fizzy drinks as these will bloat you
· Ice lollies are refreshing and a great way to clear the palate in between meals
· Barbeques are great!
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To learn more about bodybuilding nutrition read the Informed Bodybuilding Nutrition ebook by James Collier BSc (Hons) SRD click here
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*** Training Tip
** Training in the Heat – by Ozzy (MuscleTalk Moderator)
When it comes to summer it can be tiring and uncomfortable training in the heat. You will perspire to the maximum and this can contribute to your irritability. Here are some suggestions to help you maximise your workouts in hot weather whilst reducing the uncomfortable conditions:
1. Wear light clothing. Training in the heat can be bad for you, as it will increase the chances of dehydration. By wearing suitable clothing like vests and shorts you can minimise heat build up and help to maintain the intensity of your workouts. Avoid wearing clothing like jogging bottoms (especially ones with elasticised bottoms), as these will trap air around the body causing heat build-up.
2. Keep workouts short. By reducing the time spent in the gym you will minimise risks of over training and dehydration. Techniques like high-rep pre-exhausting followed by a heavy-set and drop-set techniques will help by increasing the intensity of your workouts. A simple routine could look something like this (we will use chest as our example)
Incline dumbbell flies
1 x 50
1 x 12 followed by a double drop set
Incline smith press
1 x 10
1 x 10 followed by a double drop set.
Working right into eccentric (negative) failure (concentric if no spotter is available) this should create a good burn and will spur maximal growth. You should also be in and out of the gym with in about 30 minutes!
3. Keep well hydrated. It is vital to keep well hydrated in these conditions. A good way to ensure that the body is running efficiently and is capable of maintaining workout intensity is to constantly sip water throughout your training. Carrying a small bottle of water rather than relying upon fountains is best as the bottle is constantly in your view. One extra pointer with regards to hydration, before leaving home, drink 1 to 2 cups of water to boost your water levels before your workout starts. This will help to ensure a constant water supply whilst training.
*** August’s Recipe - Strawberry Mousse
A light dessert to enjoy in the summer with 167kcal, 35g protein, 16g carbs, 1g fat and 2g fibre per serving.
Ingredients
1 cup very cold skim milk
1 scoop strawberry or vanilla protein powder
1 cup frozen strawberries, cut in pieces
1 tsp vanilla essence
Method
Whip milk and protein powder in a blender for about 1 minute until triple in volume. Add strawberries and vanilla essence and whip another 30 seconds. Pour into dessert glasses. Chill several hours before serving. Serves 2.
The articles in The MuscleTalker are for information purposes only and are the sole expressions of the individual authors opinion and are those not necessarily shared by the owners of www.MuscleTalk.co.uk