3 Questions You Should Ask Yourself by Coach Kelly
If your performance is suffering…
If you’re not reaching your goals…
If you can’t lose weight…
- Am I taking the right supplements?
- Am I getting enough sleep?
- Am I eating enough?
I get asked a lot about what to do about soreness, recovery, how to build muscle, how to lose fat and how to improve WOD scores/times. These questions are important in helping determine the underlying cause and the treatment. In nurse practitioner mode, I think of myself as a detective. Asking questions to determine the cause allows me to direct you to the right solution.
What are the “right” supplements? Most important is protein. Seriously, how can you expect your body to recover without protein post-WOD? Not only does protein make you strong (NOT big, but strong) it helps with muscle repair and soreness. Add in creatine and glutamine (found in our Recovery protein) and you’ve got a great recipe to decrease soreness. Fish oil is really important for mobility and decreasing inflammation.
So how much sleep is enough? That depends on the person but if you think you’re functioning optimally on 5-6 hours of sleep (or less!) you’re not. Every hour of sleep after midnight is worth two before so try to get into bed before midnight. I do best with 8-9 hours of sleep. Too little and I’m cranky, too much and I’m sluggish. Try to get up and go to bed at the same time each day. I take Natural Calm every night – it’s just magnesium citrate (a mineral many of us are deficient in) and helps you relax. Your body heals itself at night while you’re sleeping so don’t skimp! Lack of sleep can cause increases in cortisol (the stress hormone) which can lead to weight gain at the worse and at the very least, prevent weight loss.
How much food should I be eating? Again, depends on the person and your goals. If you are here several times a week doing both lifting and conditioning trying to gain muscle, you probably need to eat more, specifically protein. You might consider more weight training and less conditioning. If you follow the same regimen but are trying to lose weight, you probably also need to eat more, specifically protein. 🙂 If you’re restricting calories too much, you don’t have enough calories to sustain your performance here and your body is not using fat as a fuel source (i.e. you can’t lose the fat).
As always, let me know what questions you have! I’m happy to help!