Eat a complete protein at each meal. As a general rule if it had a face, it’s fair game. For plant based options (for veggies and vegans), beans and lentils become your “protein food”. Also a good choice if budget is concern…beans are cheap.
Eating protein with each meal enables the body to produce enzymes, hormones and antibodies. Protein, the major building blocks, helps to aid in other functions such as muscle and cell repair. Having protein with each meal increases plasma concentration of the hormone glucagon. This is important because glucagon is responsible for antagonizing the effects of insulin in adipose tissue, leading to greater fat mobilization.
Eating a complete protein with every meal is in your best interest according to Nitrogen balance. What does Nitrogen have to do with anything? Nitrogen is what differentiates proteins from carbohydrates. Carbohydrates consist of carbon, hydrogen, and oxygen molecules whereas proteins contain carbon, hydrogen, oxygen and nitrogen. When eating protein, the body has a larger amino acid pool to choose from. The body needs to be in a positive nitrogen balance to build muscle. This means the body is in an anabolic state. When the body is depleted of nitrogen, the body will be in a catabolic state, a state that is not ideal for the body to be in. In a catabolic state, the body breaks down muscles in the body to use as fuel. Think of this as a very, costly and inefficient way to produce energy. Lastly if you would like to remain the same, the nitrogen intake must be equal to the amount of nitrogen used.
Eating a complete protein means that you are getting all 8 essential amino acids at once. Complete proteins that contain all of these amino acids are red meats, foul, fish, and any other wild game along with cheese, eggs, and milk. Quinoa and soy are also considered complete proteins, though quinoa is great for after workouts, or for people who follow a vegan/ vegetarian diet. Lastly soy contains all essential amino acids the body needs, but these foods should NOT be in your diet.
Women – 1 serving of lean, complete protein (20-30g) with each meal, every few hours. (Or, if you eat less frequently, eat a bit more protein with each meal).
Men – 2 servings of lean, complete protein (40-60g) with each meal, every few hours. (Or, if you eat less frequently, eat a bit more protein with each meal).
High quality protein.
3-4 oz of cooked lean meat, poultry, or fish
1 cup of cooked seafood
4 egg whites
2 large eggs
1/2 cup of cottage cheese
1/2 cup of plain yogurt
2 oz of part skim cheese
1 scoop of protein powder
1 cup cooked lentils or beans
1 small veggie burger
These Don’t Count:
Protein in “fast food” restaurant meals (chinese take out, etc.)
***Complementary proteins do not contain all 8 essential amino acids, but if combined with other complementary proteins they do***
Examples of combined complementary proteins to create a complete protein in one meal include:
- Grains with Legumes – sample meal: lentils and rice with yellow peppers.
- Nuts with Legumes – sample meal: black bean and peanut salad.
- Grains with Dairy – sample meal: white cheddar and whole wheat pasta.
- Dairy with Seeds – sample meal: yogurt mixed with sesame and flax seeds.
- Legumes with Seeds – sample meal: spinach salad with sesame seed and almond salad dressing
Before we get into the Christmas in July Special, I want to quickly tell all of the Full Throttle Clients how proud we are of you for continuing to push toward your goals. I, personally, don’t get to see everyone as much as I would like, but I do hear all the awesome client headlines during our Team meetings! I am continuously impressed!
This year has had it’s share of change, that’s for sure.
Parker turned 1 in April (that’s where I am in the morning… daddy duty, or doody in some cases) and her personality continues to develop everyday.
I personally want to thank everyone for being a part of her life. She loves playing with all of you when she’s at the facility– almost as much as you like playing with her!
When we started Full Throttle in 2008, we never imagined that it would evolve into such a great, tight-knit community. It’s like family here!
People ask why we worked 16 hour days, split shifts, weekends…sometimes operating on 4 hours of sleep. The answer is simple: We love to see you succeed! On top of that, as we grow the Full Throttle community, we get to share “ah-ha” moments with more and more people.
OK, enough of that…Let’s get down to why you came here in the first place!
Well here it is:
I have decided to slash the price on new commitments and commitment extensions for only a 14 day period. That’s it. 2 weeks.
Noon on Friday August 1st and it all goes away. But, like most things in life, there’s a catch and this is no different. I am only letting a specific number of commitments go at these Christmas in July prices.
Ok, there’s one more catch: theses special memberships must be paid in full at the time of purchase.
Let’s start with our TORQUE PROGRAM:
Turbo Charged 4 days/week (up to 20 sessions/month), 12 month min commitment:
ONLY $3099.99 + tax, only 5 spots available – SAVE over $740. CLICK HERE TO BUY NOW!!
Rapid Results 3 days/week (up to 12 sessions/month), 12 month min commitment:
ONLY $2399.99 + tax, only 5 spots available – SAVE over $600. CLICK HERE TO BUY NOW!!
Better than Nothing 2 days/week (8 sessions/month) 12 month min commitment:
ONLY 1729.99 + tax, only 5 Spots available - SAVE over $300. CLICK HERE TO BUY NOW!!
Lastly, MOD only:
MOD 2.0 unlimited sessions (1 per day) 12 month min commitment:
ONLY 899.99 + tax, only 15 Spots - SAVE $300. CLICK HERE TO BUY NOW!!
MOD 2.0 Better than nothing (8 sessions/month) 12 month min commitment:
ONLY 759.99 + tax, only 15 Spots - SAVE $300. CLICK HERE TO BUY NOW!!
So how does this work?
If you’re not a current client, you simply pick your package and you’re all set!
If you’re a client, you can still take advantage! Pick your package, and once your minimum term is up, the conditions of this new commitment take affect. The average client life in our Full Throttle community is OVER 3.5 YEARS! If this helps people stay a part of the tight-knit community we’ve (really the credit goes to you) created longer, I’m happy to do it.
Well, there you have it. Kori said I was crazy, but a great friend and mentor in the industry said, “Sometime you just have to do something to rattle the cage, something totally off the wall.” Remember this all goes away on Friday August 1st at noon. You can talk to a coach or call us to get set up. All paperwork must be filled out by Monday at 12pm and all spots are first come first serve.
**Disclaimer: Those experiencing Full Throttle with a Groupon Special, you can not combine this offer with your “Buy Back”. This is a better deal anyway!
**If you’re a client, you can still take advantage! Pick your package and once your current minimum term is up, the conditions of this new commitment take affect. For Example: If you are currently in a 6 month minimum term, you buy your extension now but continue to pay the remainder of your current minimum term. Once the minimum term is met, the conditions of the paid in full term will start. This does not replace your current commitment.
How Often Should You Eat?!
-Find a meal spacing template that best fits your lifestyle. This may be frequent meals that fall every two to three hours, or larger meals that are spread over longer periods of time.
This means that you do not have to eat 6-8 meals a day if it does not work into your schedule. With the International Society of Sports Nutrition suggesting as long as you eat the right foods in the right amounts it does not matter how frequent you should eat.
No matter if you are following the two to three hours or three to four meals per day you should always remember these three things:
- Controlling calories. When calories are controlled, progress is made. Whether you control them by eating frequent small meals or infrequent larger meals is up to you.
- Focusing on food quality. Fresh, unprocessed, nutrient-dense food is a must, regardless of which eating style you adopt.
- Regular exercise. Exercise is a critical part of the equation.
Why is it in your best interest to eat every two to three hours?
Eating every two to three hours is a wonderful way to spread out nutrient consumption throughout the day. Eating this way has shown to reduce blood lipids, blood pressure, markers of inflammation, oxidative stress, and risks of cancer. With a more frequent diet you will also has faster turnover and repair of cells called autophagocytosis, increase fat burning ability and growth hormone release. Lastly you will have better appetite control and improved blood sugar control, cardiovascular function, and neuronal plasticity by offering protection against neurotoxins.
Planning is the best way to go about using this model of eating. The most effective ways are different for each person and you should experiment with a few until you find the one perfect for your lifestyle. First you can shop for everything you need on Sunday afternoon and then immediately after cook and separate the weeks meals. The other option that seems the most feasible would be to buy groceries on Sunday and Wednesday afternoon and then cook these meals and separate for fewer days. The second option is very effective for households with children and limited refrigerator space.
When snacking, it is best to find something compliant within the Habits provided. The most effective snacks are going to be meal replacement bars or shakes, but you may also have small amounts of dried fruits or UNSALTED nuts.
When experimenting with these different types of meal preparations, make sure that you also buy appropriate Tupperware containers or meal sized baggies. It may also be advantageous to purchase a cooler or some way to keep perishable foods safe from spoiling.
Miss A Meal
If you must miss a meal, the END of the world has not come, just return to your eating schedule as soon as you can. If you forget a meal at home or at the office, make sure that you always have a meal replacement bar or shake in your purse or in the vehicle somewhere. Also canned tuna is amazing to bring on road trips and is readily available for when you need it.
** Advice: Listen to your body and apply the “how’s that working for you” approach. If 3 meals a day allows you to achieve the goals you are looking for, great. You should remain using that program. If the frequency style that you are using does not allow you to hit your goals, feel free to switch up at any time. **
“Let food be thy medicine and medicine be thy food”- Hippocrates
Smoothies are a great way to hide the pesky fruits and vegetables behind wonderful flavors and a nice cold drink for those hot and humid days. These shakes also give you another way to get one or two extra meals in your day if/when you have trouble eating throughout the day. Remember this is a great way to get carbs, disguise protein, and get essential fatty acids by blending up one smoothie.
STEP 1: Pick a liquid (6-12oz)
- Almond Milk(unsweetened)
- Hemp Milk(unsweetened)
- Coconut Water
** Remember the less liquid you put into the smoothie the thicker it will be and more liquid means a more runny smoothie.
STEP2: Add Protein (1-2 scoops)
- SFH PURE- vanilla
STEP 3: Pick a veggie (1-3 handfuls)
- Dark Leafy greens: Spinach
- Pumpkin/ sweet potato (depending on timing around workout)
- Power green supplement, I always recommend Maximum Vibrance.
STEP 4: Pick a fruit (1-2 cupped handfuls)
**Frozen fruit will thicken up your shake and will provide that JAMBA JUICE consistency, whereas fresh fruit will give you a fresher taste, but will be more watery.
STEP 5: Pick a healthy fat (1-2 thumbs)
- Flax seeds (*milled will give you soluble fiber)
- Chia seeds
- Nut Butters *no sugars added
** Make sure that you are not buying roasted nuts for this, as the fat content inside of the nuts has been changed. Only use unsalted/unroasted nuts.
*Mill flax right before use, not weeks in advance.
STEP 6: Pick a topper (Depending on goals)
- Oats for extra carbs
- Ice to cool the fruits down
STEP 1: Coconut water
STEP 2: 2 scoops of SFH Pure whey- Vanilla
STEP 3: 3 handfuls of Spinach
STEP 4: 1 banana, 2 cupped handfuls of froze strawberries
STEP 5: 1 thumb of milled flax seeds, 1 thumb Chia seeds
STEP 6: 1 palm of oats for extra calories and carb before a workout
Client of the Month
Congratulations to Les Harris for taking the spotlight in July! Les has been a client of FTA since August of 2013. He is committed to both the Torque and MOD program.
Since Les started with FTA, he has lost 20 lbs! He also dropped several pant sizes (originally 40, now 36) and gained some MAJOR strength! “I never thought I would be dead lifting heavy weight. I’m so happy with my results. Thanks to all the coaches for their help and support.”
In response to ‘What do you love most about FTA?’, Les responded: “Honestly, it would have to be simply ‘enjoying the work outs’. Before FTA, I remember dreading going to the gym and doing my workout about a year ago. The support from the coaches and other FTA clients has sparked my love for training! I love the variety and challenge of learning something new from my workouts.”
Les describes FTA in 3 words:
For anyone struggling with their fitness, Les suggests: “I would say don’t quit! It all starts with how you approach things. Set goals for yourself. Celebrate when you achieve a goal (whether big or small) and learn from your failures.”
Heart Rate Monitors
How they are used and why they are important to have!
Kyle Duarte BS Nutrition and Wellness
Picture this: it’s your first day again and you walk into this scary, seemingly endless gym, with tons of sweaty people and loud music. Looking through the gym, you see people training, warming up, and putting this weird strap on their chest that somehow links to their Rolex. You hear coaches yelling and you dread that they will hate your guts and try to make you puke because…well… it’s your first day.
That is a pretty funny description of a first day, and I’m sure not all are like that, but I would venture to say some weren’t too far off. What did that have anything to do with heart rate monitors?
Well in my defense I really just wanted to make up a short little story to say that its 2014 and I bet Rolex makes heart rate monitors now… no I really want to stress the importance of having a heart rate monitor, what it can do for your training, and maybe point out some of the other perks behind these not so fashionable items (That’s a lie I’d wear it on a date just to see how nervous I am).
Heart rate monitors can do many things:
- Tell you the time! Wow!
- Tell you your resting heart rate….. if you are at rest
- Depending on your age the monitor can set up high and low ranges for training
- If its 20/10 conditioning week you can program it to go off so you don’t show up…jk SHOW UP!
- *Some may also have fancy perks like GPS tracking, and the ability to connect with google.
**Heart rate monitors can also keep you safe during metabolic training, if your coach tells you the parameters of your heart rate/per energy system training.
Metabolic and Energy System Training:
Well we all know what metabolic means (the part of training where you feel super sick and sit outside before it starts), but do you know that here at FTA there is more than just doing a burpee for 20/40 or 60/20?
What I am trying to get at is every week is planned according to each energy system that the body uses to create and maintain movement in the body (not electricity or food or gas…..farty pants). The energy systems are clearly posted in the gym of a wonderful banner that depicts the time frame for each energy system and in what order it is used.
The Energy systems on the poster are quick and to the point: anaerobic (without oxygen) are mainly the ATP, Phosphocreatine (PCr), Glycolytic, and oxidative energy systems. ATP is used for up to 5 seconds and is usually requiring a great deal of stress, needing 2-4 minutes of rest between reps. If the ATP energy system is paired with the PCr, the longest this energy system would last is 20 seconds. Next is the anaerobic lactic acid phase, where most of the available muscle ATP is used, the PCr system is becoming depleted and now we see the muscles kick on to a source everyone is familiar with, GLYCOGEN! Yay, so you’re saying that my post workout recovery drink is refilling these glycogen stores?? You can see this phase lasting anywhere from 20 seconds to 120 seconds. Anything over that two minute mark is considered aerobic, meaning the body needs oxygen to consistently move the muscles during this exercise (Fatty Acids are also targeted during this phase….Boooya).
The moral of the energy systems side of a heart rate monitor is great for the coach to say, “hey everyone we will be doing cardiac output this week where we are focusing on the aerobic energy system”. Knowing this system can be up to 6000 seconds, the coach will say, “I would like your heart rate to fall in between 145 and 155 BPM for the entire duration of today’s metabolic training”.
If you do not have a heart rate monitor, you may be missing out on a major part of your training. With the American “Whey” of life(….get it? Milk…..) people think that ‘more is better’. If I go balls to the wall during 20/10 or 60/20 I’ll be getting the best workout because I feel sicker than a dog. This is actually the opposite of what we want you to do during some of our metabolic training sessions. In your next metabolic session, ask your coach what your heart rate should be, and follow their guidelines.
If you do not have a heart rate monitor and you are now interested in buying one, please visit,http://tinyurl.com/polar-rs-300. The Polar Rs300 is what we recommend for our clients to buy. We also have experience with polar and all of the other cool things these can hook up to (HRV).
*Make sure that the majority of your carbs in a day are from fruits and vegetables. Make sure there is at least one serving of fruits or vegetables in every meal.*
-Coach Kyle Duarte, B.S. Nutrition
The majority of the carbs eaten throughout the day should be from nutrient dense fruits and vegetables, but there are a few exceptions to this rule. Sweet potatoes, white rice, and peas (shelled or not) are now acceptable as long as you are able to reach your daily macronutrient needs without starving.
Now that we are eating on a schedule that works best for each individual and we have integrated the complete protein into every meal, let us add this week’s challenge into the mix. This week says that the majority of your carbs throughout the day should be from nutrient dense fruits and vegetables.
With protein we were worried about keeping a positive nitrogen balance to be able to rebuild many things within the body. This week we are focused on bringing the acid levels within the body down by eating nutrient dense fruits and vegetables. Because of the processing of foods and the high protein lifestyle without the consumption of vegetables the general population tends to have a diet higher in acid. What we are trying to do this week is to regulate the acid levels by eating nutrient dense fruits and vegetables.
Acid-forming compounds are going to come from fish, meat, dairy, artificial sweeteners, legumes, most whole grains and soft drinks.
Alkaline-forming foods are vegetables, fruits and green tea.**citrus fruits are acidic, but when consumed in the body they are actually alkaline-forming**
*Foods that are mainly fat or nuts and seeds tend to neutral in this scale.
The acid-forming foods tend to have higher sulfur-containing amino acids that are converted into sulfuric acid, whereas the alkaline-forming foods do not and need to be eaten to neutralize the acid-forming compounds.
What happens if my pH levels are not balanced?
There is nothing good about having an unbalanced pH level in the body and the negative health outcomes are as follows:
- Decreased growth factors
- Growth hormone resistance
- Mild hypothyroidism
- Higher levels of blood cortisol
- Loss of muscle mass
- Enzymatic changes in cells
- Altered regulation of metabolites and minerals
- Decreased uptake and release of oxygen
Why eat fruits and vegetables?
Fruits and vegetables are alkaline producing, which helps maintain acid level and helps preserve bone mass and muscle tissue. They are nutrient dense, which means they are full of antioxidants, vitamins, minerals, fiber and phytonutrients. Some also contain lots of water which helps the body stay hydrated.
Vegetables and fruits should make up the base of everyone’s nutritional pyramid because they are the major component to a high-quality, healthy diet.
What are Nutrient dense fruits and vegetables?
Nutrient density refers to the amount of micro nutrients a food contains. A wonderful display of nutrient density in many foods is seen in Dr. Joel Fuhrmans’ ANDI scoring system. This system takes the amount of micronutrients per calorie in the food and is able to rank them to display highly nutritious foods that should be eaten every day. The top three foods with the highest amount of micronutrients per calorie are kale, Collard greens and Mustard greens all containing 1000+ micro nutrients per calorie.
|Sample Nutrient/Calorie Density Scores|
|Collard Greens||1000||Kidney Beans||64|
|Mustard Greens||1000||Green Peas||63|
|Brussels Sprouts||490||Pistachio Nuts||37|
|Bell Peppers||265||Milk, 1%||31|
|Tomato||186||Whole Wheat Bread||30|
|Blueberries||132||Low Fat Plain Yogurt||28|
|Pomegranates||119||Ground Beef, 85% lean||21|
|Flax Seeds||103||White Pasta||16|
|Sesame Seeds||74||Vanilla Ice Cream||9|
2K14 A.S.A.P Elite Summer Training Program
at Full Throttle Athletics
Attention all high school, college, and college-bound athletes in Frisco, Little Elm, The Colony, and surrounding communities:
It’s time to get an edge on your competition THIS SUMMER at Full Throttle Athletics. If you are looking for the highest level of sports performance training in the Frisco area, you have found the place!
Parents: you do not have to worry about sending your youth athlete into a packed weight-room, monitored by only a few coaches. FTA ensures that the optimal coach-to-athlete ratio is maintained so that athletes receive the instruction that is required for a true summer transformation.
High school and college students: No more generic ‘one size fits all’ strength and conditioning templates that you share with your teammates. Each athlete receives his/her own summer program, designed specifically for them, based on their initial assessment, goals, and primary sport.
Full Throttle Athletics, is excited to announce the 2K14 A.S.A.P. Elite Training Summer Program. This summer, serious athletes, ages 13+ have the opportunity to enhance their:
FTA’s sports trainers will be working with youth athletes, ages 13 years through high school, as well as college and college-bound athletes. The ultimate goal of the A.S.A.P. Elite Training Program is to prepare athletes for the next stage in their athletic career, whether it be high school football tryouts, an upcoming varsity golf season, or college volleyball.
The A.S.A.P. curriculum is designed to fulfill FTA’s simple, yet effective, youth training mission: to provide athletes with the most comprehensive and scientifically-sound training program in a safe, motivating, and engaging environment.
Throughout the entirety of the program, coaches emphasize technique and form– “quality over quantity”. Within the FTA facility, if athletes cannot properly perform a movement/lift, coaches take time to instruct the athlete prior to increasing load or volume. This ensures that the athlete truly achieves the goals of the program and therefore becomes more injury resistant.
For middle school athletes:
Athletes as young as 12 and 13 years will receive an introductory agility, speed, and power training program. In addition to the speed work, Coaches will lead athletes through the basic movement patterns necessary for building a solid ‘lifting base’. Athletes will also learn weight room safety and how to avoid injury that results from improper lifting practices.
For high school athletes:
This is not your typical summer strength and conditioning program. In fact, the individualized programs that you will receive within the A.S.A.P. summer program will cater specifically to the speed and power requirements of your sport and your position. Athletes will work in a small group, intimate training environment to ensure that each athlete receives detailed instruction and coaching within each session. The A.S.A.P. program would compliment any summer strength and conditioning program in which an athlete would concurrently participate.
For college & college-bound athletes:
When you’re an elite athlete, nothing is more important than pre-season training! If you’re serious about performing at the college level, you have to train smarter. The A.S.A.P. summer program will provide you with all of the tools necessary for elevating your sport performance at the college level, regardless of your sport. If you have been provided a summer lifting program by your college coach–no problem. Simply bring it in, and we will help you implement your program AND keep you accountable throughout the summer (yes, this includes nutritional accountability as well).
ALL athletes that enroll in the
A.S.A.P. Elite Training Summer Program will receive:
Initial Performance Diagnostic to determine appropriate injury prevention measures and starting strength/speed levels
3x/week individualized training program
Acceleration, deceleration, and change of direction
First-step quickness, linear, and lateral speed
Structured strength and power development
Injury prevention techniques (tissue quality, correctives, flexibility)
Easy at home/off day conditioning workouts (optional)
Fueling for Nutrition Handbook and nutritional coaching
Ongoing goal identification and check-ins (maintain mental focus and accountability)
DO NOT HESITATE to enroll your athlete (or to enroll yourself) for Full Throttle Athletic’s 2K14 A.S.A.P. Elite Summer Training Program. To maintain a small-group training environment, FTA is limiting enrollment to ONLY 8 serious athletes per session!
FTA will begin accepting enrollment applications May 5.
Early Enrollment Special (15%) ends May 23rd at midnight
- Phase I: June 9th – July 3rd
- Phase II: July 7th – August 1st
- Phase III: August 4th – August 29th
- Phase I: June 9th – July 3rd
- Phase II: July 7th – August 1st
- Phase III: August 4th – August 29th
- Your athlete will participate in all three training phases, giving them three training sessions a week for 12 weeks
- June 9th — August 29th
Mondays/Wednesdays/Fridays at 10am – 11:30 am
Mondays – Thursdays 5:30pm- 7:00pm
Athletic Revolution Summer Camps at FTA
are around the corner!
Full Throttle Athletic’s “Building the Ultimate Athlete” Summer Camp(s) registration will open Saturday, May 3rd. Camps are limited to only 15 athletes per camp (ages 6 -12). Early registration will end on June 1st at midnight!
The #1 request for performance training is speed and agility. We all know that speed kills and the fastest athletes on the field/court have a huge advantage over their competition!
In our recent poll of hundreds of coaches, the number one thing that they wanted to improve in their athletes was their speed and agility! I have yet to meet a coach that thinks an athlete is TOO fast or TOO quick.
The problem with speed and agility training is most trainers go about it the wrong way. By conditioning the athletes to make them faster, they essentially wear them out! Running dozens of 40’s, jogging for the warm up, and long-distance running has no place in a speed and agility program.
In our “Building the Ultimate Athlete” Summer Camps, emphasis will be placed on speed, agility, power, and coordination/body awareness. Your young athlete will learn techniques and skills that will help them reach their fullest potential on the field or court!
Athletes will participate in a structured training curriculum designed to help them:
Accelerate faster than ever without the risk of injury
Reach top speed faster than ever
Run with the proper mechanics
Improve efficiency to preserve their energy and keep them on the field longer
Our agility program focuses on techniques that will have an immediate impact! Not only will the young athlete be moving faster, but they will also:
Learn how to change directions safely and quickly
Beat their opponent off the first step
Reduce injury with proper deceleration technique
Be the most elusive, hard-to-shake athlete on the field
Under strict supervision, athletes will also strengthen and increase dynamic power using a variety of fitness tools including medicine balls, resistance bands, plyometric boxes, loaded prowlers, battle ropes, and more!
Athletic Revolution takes great pride in providing an all-encompassing program that pushes athletes to improve while also creating an atmosphere of fun competition. In addition to the physical training mentioned above, AR’s “Building the Ultimate Athlete” Summer Camp curriculum also includes:
Fueling for Performance guidelines (how food and drink choices affect performance)
“Get your head in the game”: How to mentally prepare for competition and EXECUTE
How sports can have a positive, life-long impact on the body and mind (long-term impact of physical activity and healthy choices)
Your athlete has THREE opportunities to attend the
“Building the Ultimate Athlete” Summer Camps!
The Camps will take place from 9:00am to 12:00pm, Mon. – Thurs.
Choose 1, Choose both, or Choose all 3!
Pricing: $99 for one, $129 for two, or $179 for all 3!
B.U.A. Camp #1: JUNE 16 – 19
B.U.A. Camp #2: JULY 14 – 17
B.U.A. Camp #3: AUGUST 11 -14
Registration for ALL camps will begin on May 3rd!
*EARLY REGISTRATION GIFT (ends June 1st) includes:
(1) 20 min Initial Success Meeting (2) Performance Assessment (3) Three FREE sessions in the Athletic Revolution Program!
Camps are limited to the first 15 athletes (ages 6-12)!
Group & sibling discounts available*
Current AR Champions, please contact Coach Erin to register*
We look forward to helping your child transform into
The Ultimate Athlete this summer!
Post Workout Recovery
Kyle Duarte BS Nutrition and Wellness
Post workout recovery is something that we all know to be one of the most critical
moments of training. Not only is making it to the gym hard, but it’s the recovery and fueling
process during the rest of the day that attacks most. As we have researched and tested out
different approaches to recovery, we have come up with a way to replenish glycogen stores in
the depleted muscles, and add amino acids to the tissues that need repairing.
The research tells us that anything from 2:1 ratio to a 3:1 carb:protein ratio is ideal for
optimal recovery. Taking that into consideration that is why we see more carbs than protein in
our new MACRO breakdown for post workout recover drink.
WHY DO WE NEED THESE?
Why do we need carbs? “Is butter a CARB?”(haha BJ….)
Carbs are broken down and stored in the muscle and liver as a substance called glycogen. This
glycogen goes through a process called glycogenesis (no you will not be quizzed on this) to
create glucose for the muscles and body to use as fuel. Once your session you have most likely
depleted all of the glucose circulating in the blood stream and you have tapped into the glycogen
stores in the muscle and liver. By the end of the workout you feel drawn out and tired, and so do
your muscles (because there is no more fuel in them).
This is where the important stuff comes into play! Once you have depleted the glycogen
stores in the body it is time to replenish these stores as quick as possible. Yes, carbs from the
sweet potatoes, rice, and vegetables will be able to the trick, but what if I said there was a faster
A liquid form, that is able to spike blood glucose, will bypass the long process of
digestion (mastication and addition of digestive enzymes throughout the stomach, small, and
large intestines) and is able to be absorbed much quicker.
*The spike in blood insulin is best described by Dr. Jay Sutliffe from the University of Northern
“Insulin is like the keys to a cells door (pathway). The spike in a post workout shake
allows for the cells to open and the nutrients, like glucose to flood the depleted cells.”
What post workout recovery drink does FTA recommend?
We recommend that in order to get the best out of the recovery process that you are
mixing SFH Pure (most likely vanilla) and Glycofuse (strawberry/kiwi or Orange/Mango, both
are amazing). One scoop of the vanilla protein to get all of the necessary amino acids for
rebuilding and two scoops of the glycofuse to get adequate glycogen back into those muscles.
*note this is a general mixture, you may need more or less depending on your body metrics*