Monday, August 24, 2015 - 12:00
Written by Rosario Rios Aguilar on 24 August 2015.

"The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison." -Ann Wigmore

This week's FOCUS is..... EAT FOR A PURPOSE. Your body will be needing various nutrients to match the demands of the physical activity you will be putting your body through. It is very important to have a purpose for everything like we mentioned before but now add on to that purpose and FUEL your body and mind the right type of food. I can go into detail about nutrition and what it can do to your body and your recovery as well as performance but it also has to do with individual needs ( Nutrition ). There is not a general template for everyone but you can start with the basics. I will be giving you three key nutrition tips you can add daily that can help aid recovery and performance. But before those, I want to give you a little insight of the programming this week... =)


Ok Monday is just a pure grind of lactic acid and high reps on the back squats. It is supposed to feel harder than last week but like I said before next week (week 4) will feel like you have gone over the hump, so stick with it =). I want you to take on this week with a big UUMPHHHHHHH do you know what I mean? This week is strength endurance and some lactate threshold training, meaning I am preparing your body for pain so eventually that pain won't be as bad as you thought in the first place, just do the best you can with the best technique you physically can and the results will be there. This is week 3 which can sometimes be challenging but definitely rewarding!!

Ok back to the nutrition tips:
1) Eat protein right when you wake up! 25-30 grams of protein will decrease the cravings of having pancakes haha or anything sugary. Plus you have been sleeping and burning off muscle the entire night, your body deserves some good quality protein.

2) Before workout: you can have some starchy carbs and protein like yams and chicken but immedietly after workout have more protein and hydrate with at least 16 oz of water.

3) Before bed, DO NOT HAVE CARBS. You want to sleep better? then have again more protein and some good fats like almonds. Carbs give you energy which then also gives you an active brain. Avoid the carbs and load up on protein and high quality fats for great recovery and sleep. I would also recommend having fish oil and magnesium before bed and not drink water to close to bed time. You should be drinking tons of water from the moment you wake up to right at dinner. Sometimes the sugar or doritos cravings hahah can come with dehydration. Try these for couple of weeks and remember to EAT FOR A PURPOSE!!! let me know if you feel a difference in your workouts or sleep :)

Stay Strong,
DRS Strong
Coach Rosario


"Sometimes I think I am a professional board rider! haha"