Early last year I submitted my application to become a NASM Master Trainer, and after passing the entrance test, sending letters of recommendation and writing an essay, I was accepted to be 1 of 50 this year. There are 5 summits you can attend and only 10 students per summit.
I picked the first one of the year. The class was rough, but I picked up a ton of useful training tips. Later I found out only 8 were accepted into my group. By summit time there were only 4 trainers in the program including myself. Even more surprising, our class was in the private MUSCLEPHARM facility in Denver! It was amazing, best equipment I have seen.
It was awesome to have the facility all to ourselves! We could build programs using any of the equipment. But the most valuable lesson I learned was, trust your gut. Pass or fail, it was an awesome experience! I want to thank my NASM instructors and MUSCLEPHARM for the amazing opportunity! Good luck to my classmates!
Fyi, MUSCLEPHARM hooked my class up!!
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Energy and muscle recovery are a critical objectives for athletes training on a regular basis. The choice of nutrition and timing in the immediate post-workout period can make a critical impact. Although muscle adaptations are the result of the cumulative effects of repeated exercise, the initial responses that lead to these changes occur during and after each and every training session. Recovery periods are key opportunities to influence training outcomes. An example would be, during the first few hours of recovery, many exercise related genes are activated, which may be linked to the repletion of muscle energy stores (i.e. glycogen). If you ignore the carbohydrate needs after training, you potentially diminish training gains. It has also been shown that ingesting protein with carbohydrates immediately after endurance exercises may reduce muscle soreness. The ability to sustain high level performance day after day is limited to how well glycogen stores are replenished and muscle tissue is repaired.
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The key to maximizing recovery is to consume high-glycemic carbohydrates and proteins in a 4:1 ratio within 30-45 minutes after exercise.
Timing is an essential part as there is a narrow of time where muscle cells are insulin receptive after exercise. Insulin is responsible for transporting glucose and amino acids into cells and initiating glycogen and protein synthesis.