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Lead Stories: Thursday, November 20, 2008

Eating carbohydrates and protein for muscle growth

Posted January 6th, 2007 at 6:02 AM by Martin Kennedy

Section: Nutrition, Health & Fitness, Exercise

If you want to become very strong, you should lift heavy weights, eat carbohydrates before you lift and eat plenty of protein afterwards.

Normal amounts of insulin help muscles grow, and eating carbohydrates causes your blood sugar to rise, which, in turn, causes your pancreas to release insulin. Taking in large amounts of protein after a workout helps muscles to recover faster from hard exercise, so you can do more hard work and grow larger and stronger muscles (Journal of Physiology).
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Expand your comfort zones; improve “running strength”

Posted December 22nd, 2006 at 6:15 AM by Jim Fortner

Section: Running & Training, Training Tips

Jim Fortner is a weekly, guest contributor to TFS. Also check out his own personal running and advice site: “Jim2’s Running Page”.

Running strength isn’t quite as definitive as VO2Max or lactate threshold. It’s a bit ambiguous. However, as I view it, it has two components: physiological and psychological.

The physiological component is related to running economy, but it is also different. I think of both running strength and running economy as sub-elements of a broader subject that I call running efficiency.

Running economy is a measure of how efficiently you use oxygen while running at a specific pace. Improving running economy means that you can physiologically sustain a faster pace at a given percentage of VO2max, or a given pace at a lower percentage of VO2max, for a longer distance.
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