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My name is Emily Westwood, I play football for Birmingham City Ladies FC in the FA Women’s Super League and have represented my country at all age groups right through to senior level with a European silver medal as my highest international achievement.
These injuries have occurred at different stages of my career; two when I was involved internationally and one more recently as a club player.
The rehab can be quite repetitive and boring, you are governed by the experts, the physio’s and the exercise scientists who set the programme of activity to get you back into shape. The ultimate motivation for me was to play football again, each and every single time I got injured or had a setback; I just wanted to do what I was good at and what I enjoyed. I am now 30 years old, I have good (or not so good however you see it) experience and knowledge with injuries and know my body better than ever. I do truly believe that it takes a lot of hard work, commitment and direction to overcome a serious injury, however, I also believe that you should do what you think is best for your body. We’ve discussed our pre-workout food recommendations in detail in It Starts With Food, but those recommendations come with a caveat. Participation in very long training sessions; over 60-90 minutes of continuous, hard movement like trail running or cycling. There are dozens of additional specific situations in which our general recommendations are imperfect. The reason you probably don’t need to use this sort of pre-workout supplement is that, assuming you are eating plenty of vegetables (including starchy squashes and roots), fruit, and possibly some potatoes or white rice as a concentrated carbohydrate source, you already have substantial amounts of carbohydrate stored in your muscles and liver in the form of glycogen.
For people with specific mass gain goals, strength and power athletes, and athletes with very grueling training programs, these can play a very useful role. That being said, for lean, hard-training athletes, a good quality whey supplement (preferably from hormone-free, grass-fed cows and without artificial sweeteners) may be very helpful to reduce training-induced catabolism, and especially as a post-workoutprotein source. If you can’t get motivated to exercise without a chemical cattle prod, we recommend taking a hard look at your nutrition and sleep.
You want a “fat burner?” The best fat burning tool is a well-tuned metabolism, fueled by nutrient-dense whole foods, tuned with an active lifestyle, and dialed in with adequate recovery and sleep.
Electrolyte supplements are most important for people exercising in very hot and humid environments, or for those undertaking endurance events over an hour in duration where electrolyte depletion is a real issue. While the promise of a pre-workout supplement is enticing, the truth is most health-focused people don’t need it.
Those who would benefit from a pre-workout supplement are generally those with a performance-focused approach (as opposed to health-focused), like competitive athletes or those on a dedicated mass gain protocol. Subscribe to the Whole9 NewsletterFill out the form below to stay updated about Whole9 articles, discounts and events. Ed, the AA dose was actually *standardized* to 100 grams of total amino acids, but the doses were indeed fairly large (45 grams), with 20-25 of those grams coming from BCAAs.
To clarify, it has not been demonstrated that high-dose BCAA supplementation depletes serotonin or dopamine – but reduces availability of precursors, which has been found to limit synthesis of dopamine and serotonin. I really agree with this point that most health-focused people don’t need a pre workout supplement, If you take enough nutrient dense anti inflammatory foods during your routing food and eat well.
We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. I’ve had my fair share of injuries and my right knee being the main culprit with 3 operations to date.
Imagine being told that you’re not quite good at this; you need to work harder on that, you can’t play today because of the other… demoralising, knowing you have put in a lot of hard work and effort to try and get back to playing football.
I am always icing, taking protein shakes, and using the foam roller as I know that my body needs this to enable me to train and play.


Our goal is to help you build a foundation for long-term, sustainable health without gimmicks or quick-fixes. Not surprisingly, the real answer is, “It depends.” Let’s talk about why you do—or do not—need a pre-workout supplement. While these recommendations apply to the majority of our readers, there are contexts in which our generalized pre-workout (pre-WO) recommendations are not ideal, or simply not adequate.
However, our pre-WO guidelines work very well for the majority of our readers, seminar attendees, and consulting clients. These are typically sugary bottled drinks or powders, or powdered starches such as maltodextrin or waxy maize. Unless you’re on a purposefully low-carb diet or you’ve recently completed an hour or more of continuous high-intensity exercise (depleting your glycogen stores), it’s unlikely that you need to jam in more carbohydrate right before exercise.
This group of ingredients includes milk proteins (like whey protein), egg white protein, glutamine, and branched-chain amino acids (BCAAs), which may prevent training-related muscle catabolism (breakdown) and offer some immune support. However, we do not recommend long-term use of large doses of isolated amino acids (such as BCAAs), since over time they may deplete amino acids in the brain that are precursors for serotonin and dopamine. Just remember that it’s not at all nutrient-dense—it’s just a fast, easy way to get amino acids and bioactive peptides into your system. These are far less common in pre-WO supplements, but some companies understand the important role of certain types of natural fats can have in providing energy for prolonged, low-to-moderate intensity exercise, especially for people who eat a diet low in refined carbohydrate and are well adapted to utilizing fat as an energy source.
Coffee, “energy drinks” like Red Bull or Monster, and myriad of powdered and bottled drinks rely heavily on caffeine to get you fired up for your exercise.
Many pre-workout formulas include some form of creatine, a generally safe and effective way to improve performance of high-powered movements like sprints or weightlifting.
Beta-alanine is a specific type of amino acid that helps to buffer the acidic environment of hard-working muscles; it has been shown to improve performance in some athletes in relatively small doses. This amino acid is a precursor for nitric oxide (NO), which is critical for dilation of blood vessels, improving blood flow to muscles during exercise. Common ingredients include garcinia cambogia, green coffee extract, green tea extract (or EGCG), and all sorts of other things.
Some companies claim that ingesting antioxidant compounds like vitamin C, vitamin E and grapeseed extract will protect your tissues from oxidative damage during exercise. Add a little salt to your food, eat potassium-rich vegetables like spinach, Swiss chard and beet greens (far better than bananas!) regularly, and drink plenty of water. In these instances, we love sugar-free elete electrolytes—but seriously, you don’t need to worry about electrolyte depletion during your sprint intervals or sexy metcon.
In fact, if the rest of your factors aren’t properly dialed in (nutrition, sleep, and exercise program), a pre-workout supplement won’t make much (if any) of a difference long-term, and may even end up harming your health. On hard training or competition days, choose a pre-workout supplement with as “clean” an ingredient list as possible (like the new PUSH pre-WO formula from SFH), understanding that none of them are perfect or necessary for long-term consumption. Here are a few more papers on the aromatic amino acids (AAAs) tyrosine and tryptophan in crossing the blood-rain barrier and in catecholamine synthesis. I personally wouldn’t take more than 10gr of BCAA at once, but people should certainly be aware of the risk. Only those people benefit from the pre workout supplements that people focused for athletes and that people need to gain more protocol. We provide the technology, tools, and products you need to burn fat, build muscle, and become your best self. I have ruptured my ACL, torn medial and lateral meniscus and had my cartilage drilled into to promote growth (known as micro-fracture) not to mention a recent arthroscopy… it’s taken a bit of a battering!


My gym based training programme is adjusted for me to reduce the impact on my knee whilst still maintaining good fitness – gone are the days of pounding the pavements! Whole9 co-founder, Dallas Hartwig, co-wrote the New York Times bestselling books The Whole30 and It Starts With Food and created the original Whole30® program.
The purported purpose of these drinks is to supply sugar (glucose) to hard-working muscles. We also recommend against casein as a protein source in general—plus, its relatively slow assimilation makes it a poor pre-workout choice anyway. While caffeine has well-documented ergogenic effects, it is not always appropriate in a pre-workout supplement, especially if your exercise is in the afternoon or evening. While it’s not important to take creatine immediately before your workout, it is unlikely to hurt anything.
It is most appropriate for athletes who do hard training or competition that involves large volumes of high intensity exercise, such as track and field athletes or competitive cyclists. This sounds like a great thing, but there’s a dark side here: long-term supplementation with arginine actually increases oxidative stress and markers of aging in blood vessel tissues. Save your money unless your functional medicine practitioner has recommended one of these supplements for a very specific reason. While that sounds like a good idea, that logic is not well supported by the scientific literature. Instead, focus on eating enough nutrient-dense, anti-inflammatory foods (like those we recommend in It Starts With Food) during your everyday meals, and eat those same foods at the right time and in the right amounts for you before and after your workouts to support your activity level.
Cycle your supplementation so you’re not ingesting too much caffeine or big batches of individual amino acids, and make sure your performance platform is still well-supported on a base of real food, adequate restorative sleep, and attention to recovery practices.
Some of these studies use doses of 25 grams, which I have seen recommended for and used by power athletes. Subscribe to our newsletter then click here to learn more about the 9 factors we believe lead to a healthy, vibrant, balanced life. Not everyone tolerates whey well, and since whey (and liquid food in general) is highly insulinogenic, it makes little sense for people with insulin resistance or those who have difficulty losing weight to use whey protein as a pre-workout supplement. Studies suggest most people metabolize caffeine rather slowly, increasing the likelihood that it will interfere (even subtly) with sleep that evening—and if you’ve been following us, you’ll know we prioritize quality sleep over hard exercise. If you choose to use creatine, we generally recommend creatine as part of your post-workout plan.
There’s not a mountain of conclusive research on it, but what we’ve read is very promising.
I have seen no long-term studies on BCAA administration, but since AA metabolism is so dynamic, regular use would simply cause recurring acute AAA depletion.
Adding a turbo boost to an engine already running at redline leads to nothing but massive destruction.
If at any given time your levels are already sufficient when eating reasonably, (aside from right after vigorous activity) is it really possible to increase glycogen levels?
There is also the potential for disrupting sleep patterns since depletion of serotonin reduces the body’s ability to secrete melatonin, a critical hormone for normal sleep patterns.
My question after reading about PWS is since I’m not a well seasoned athlete will ingesting this give me a boost or help me get through the various circuits?



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Author: admin | 19.06.2016



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