Socially Acceptable Drug Addiction



Issue #16



Fit Tip: Pre-workout

It’s caffeine. If you like caffeine and are fine with becoming dependent on a drug for workout motivation, go for it. Ok, that sounds pretty harsh; but I do advise caution because once you become dependent on stimulants to have a decent workout, they are no longer benefiting you. You will find studies that show cognitive and power output benefits from caffeine, but these benefits drop off as you become very tolerant to the effects of caffeine.

How is a pre-workout any different? A few extra ingredients in addition to a large amount of caffeine (200-300mg) make pre-workouts especially “effective” for workouts. The extra ingredients that potentially improve endurance and performance are citrulline and beta-alanine (this is what gives you the face tingles.) But again, the studies show these effects take a very high amount of caffeine used on subjects who have little or no caffeine tolerance built up. So what really sets pre-workout supplements apart is superb marketing.

You don't need it and probably shouldn't start; it's quite addictive. The occasional caffeine boost on a morning you can't get your butt moving can be great, so find the balance. This can be achieved with something as simple as black coffee; no animal mascots or candy flavors necessary.

Power output study: https://pmc.ncbi.nlm.nih.gov/articles/PMC4947244/

While I am on a caffeine rant, I am going to take this time to bring to your attention why many seem to be particularly addicted to Starbucks. Starbucks understood the addictive nature of caffeine I have warned against. If your eyes widened when you saw pre-workout contains over 200mg of caffeine, understand that that is how much is in 12 oz of Starbuck's Pike’s Place roast. If you get a venti of any black coffee at Starbucks you are chugging down 400-500 mg of caffeine! Typical coffee is 80mg per cup. No wonder people feel like they just need their Starbucks. If it’s not that, it's the super sugary drink they are ordering; what they really enjoy is a milkshake for breakfast. (boom, roasted).



What I am Reading: Genius Foods by Max Lugavere

I don’t always read nerdy health related books, but I do enjoy learning from a lot of nonfiction reads. Genius Foods has been a breath of fresh air when it comes to nutrition books because it strikes a good balance in the information provided. It does not come off as something being sold as a cure-all or speak way over your head. It also goes beyond just the surface level stuff; it avoids being another 200 pages wasted just to remind you that you ought to eat more vegetables. It highlights a few foods that are great for brain health (and body) and breaks down how they are beneficial. It offers smart information that has already made some changes in how I eat. We know certain foods are better for us than others. We know we should eat more dark leafy greens; but did you realize you can absorb the nutrients from these greens up to five times more if they are combined with a healthy fat like extra virgin olive oil or avocado?



Challenge: Walking after meals

Walking post meal might be the single most impactful habit one can make in an effort to get in better shape. Moving the body and using muscles right after eating gives the nutrients somewhere to go. It is such a small hack that can go a long way in terms of improving your metabolism. The challenge: walk for 10 minutes after at least one of your meals each day for the next week.

Win the weekend!




Brad


Durable Dad Training

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