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How To Use Occlusion Training To Enhance Your Workouts

By Kyran Doyle  In Training
Occlusion training or blood flow restriction training has been getting a lot of attention lately.
You might be wondering if it is something that you should implement into your workouts or if it is something to steer clear of.
As with just about every fitness strategy there are two sides to the argument.
Some people say that is brings no benefits and then there are others that claim that it can enhance muscle growth and aid your workouts.
In this article you will learn exactly what blood flow restriction (occlusion) training is, how effective it is, and how you can use it in your workouts. WHAT IS OCCLUSION TRAINING?
Occlusion training involves restricting the flow of blood to a muscle group while training. That is why it is also commonly called “blood flow restriction training.”
Basically you take a wrap or band and apply it to the top of your limb.
The aim of this isn’t to completely cut off circulation to the area as that is dangerous and painful.
This means that y…

Best Pre-Workout Carbs, Fats, and Proteins

Best Pre-Workout Carbs, Fats, and Proteins - El Paso Chiropractor
For Questions Call/Text Dr. Jimenez Personally @ 915-540-8444 or Contact Us @ 915-850-0900
A balanced nutrition is a key element towards achieving overall health and wellness just as equally as exercising, most importantly because the human body relies on the energy we implement through out meals to function effectively. Before starting any form of physical activity, it’s crucial to properly fuel the body to get the most out of your workout routine. Heavy, high-fat foods can cause sluggishness and fatigue during exercise, while eating little amounts of food can offer little energy and risk the body’s ability to excel in its performance. There’s a variety of foods that can help provide the body with the necessary amount of energy to perform well and the timing of each meal is also important towards the effect of energy levels during exercise.

An individual should eat a meal predominantly consisting of complex carbohydrates approximately 3 to 6 hours before a workout. Carbohydrates contain glucose, which is the body’s main source of energy for muscles during physical activities. Because carbohydrates are easy to digest, they can actually help the body use fat during exercise. Whole grains, brown rice, couscous, millet, quinoa, and bulgur are examples of complex carbohydrates and these can supply lasting energy to the body. Then, an individual can eat a pre-workout snack with a high carbohydrate content such as fruits, whole-grain pretzels, crackers, and granola, approximately 1 or 2 hours before their exercise or physical activity to provide the body with additional energy throughout the workout.

When it comes to protein and fat, these are not the body’s substantial energy provider but adding them to your diet can supply enough fuel for endurance exercises like running and long-distance biking. Adding lean sources of protein and healthy fats to the same pre-workout meal 3 to 6 hours before exercise provides a richer, more balanced meal. Flank steak, salmon, chicken breasts, lean ground turkey, and tuna are examples of lean protein sources. Canola oil, walnuts, almonds, olive oil, and flaxseed oil are examples of healthy fats to also include. During the pre-workout snack, add small amounts of fat and protein to the carbohydrate snack. Small portions of these include low-fat cheese, yogurt, peanut butter, and low-fat milk.

Eating a balanced meal made up of carbohydrates, lean proteins, and healthy fats is essential towards providing the body with the necessary nutrition it needs to be able to perform to its fullest capabilities. But, pre-workout hydration is equally as important as pre-workout nutrition. Dehydration can often lead to fatigue and loss of coordination. Individuals who participate in strenuous physical activity or exercise should be drinking from 16 to 24 oz. of water an hour before workouts and drink 8 oz. of water every 15 minutes during exercise. Our body depends on the energy we provide it with to function fully and effectively throughout the day. The type of food we eat and the amount of water we consume are important for maintaining a healthy lifestyle.

By Dr. Alex Jimenez


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