Free Exchanges & easy returns!

0

Your Cart is Empty

Common Nutrition Mistakes You Are Making Around Your Training Window (Part 1)

April 26, 2017

Join the TUFF Movement!

Be the first to know about new product releases + sales!

Common Nutrition Mistakes You Are Making Around Your Training Window (Part 1)

Part one: Pre workout

Anyone with a little common sense and a decent amount of training experience knows that workout nutrition does not have to be that complicated.

Unfortunately, we have been force fed ( no pun intended), lots of contradicting information from uninformed individuals and sports nutrition marketers.

This article will illuminate some of the scientifically based facts about pre and post workout nutrition, so that you don’t have to keep wondering if your whey protein shake is actually worth it.

Pre-workout:

There are some things that you SHOULD AVOID before training because they either cause an inferior metabolic response or they cause gut and digestive stress.

  • Sports drinks that contain sugar in any form whether its high fructose corn syrup, maltodextrin or sucrose.
  • Foods that are high in fructose because they reduce the body’s ability to use fat for fuel. Also, fermentable foods like apples can wreak havoc in your gut if you consume before exerting yourself. When you train, your blood goes to your limbs, and your digestive tract is left to fend for itself.
  • Foods that are fermented in the gut are generally not tolerated well during exercise for the reasons above. This includes wheat, most grains, dairy, and beans.
  • Beans and milk contain problematic nutrients. Beans contain a galactoside which we do not digest, but the gut bacteria will. You feed the good bacteria, BUT you will also experience intestinal distress while training. Milk contains lactose, which is sugar that is hard for most people to digest.
  • Caffeine in large amounts. This can tax the adrenal glands and cause problems in the long run. Also too much at once can cause a huge spike and crash mid-workout. Using caffeine in moderation, however, has been proven to enhance strength and performance. To get the benefits, you only need 1-4 mg/kg of body weight.

Now that you know what to avoid, these are the foods that you SHOULD EAT before hitting the gym.

  • Lean meat and fish are your best options pre-workout because the protein is highly bio-available and will not distress your gut. The omega 3s in fish are anti-inflammatory and increase blood flow.
  • Speaking of fat, coconut oil is an excellent choice. It is a medium chain fatty acid, so it bypasses the digestive track and gets absorbed by the liver to be used as an energy source.
  • Vegetables with a high water content are hydrating and easy to digest as long as you don’t eat too much. Celery, cucumbers, carrots are healthy choices. They do contain fiber, so eating too much could be problematic.

Part two next week: Post workout

Written by: Sarah Scholl


Leave a comment

Comments will be approved before showing up.

Join the TUFF Movement

Sizing Information

Men's T-Shirt

XS S M L XL 2XL 3XL 4XL
Chest (inches) 30-32 34-36  38-40 42-44 46-48 48-50 50-52 52-54
Waist (inches) 28-30 30-32  32-33 33-34 36-38 40-42 44-48 50-54

 

Ladies' Triblend Racerback Tank

XS S M L XL
Length (inches) 26 7/8 27 1/2 28 1/8 28 3/4 29 3/8
Width (inches) 15 16 17 18 19 1/2

 

Men's Fleece Shorts

S M L XL 2XL 3XL 4XL
Waist (inches) 27-30 30-33 33-36 38-40 41-43 44-47

48-50

*These are not preshrunk.


Elbow Sleeve Size Chart:

We advise you to measure your arm when in a locked out with your muscles relaxed. Select the size below that best fits both measurements.

Size 2" below (in) 2" above (in)
XS 8.20 - 10.20 9.40 - 11.80
S 9.40 - 10.40 10.60 - 13.20
M 10.60 - 12.60 11.80 - 14.60
L 11.80 - 13.80 13.00 - 15.90
XL 13.0 - 15.0 14.20 - 17.30
2XL 14.20 - 16.10 15.30 - 18.70
3XL 15.20 - 17.10 16.30 - 19.70
4XL 16.20 - 18.10 17.30 - 20

For specific sizing please refer to the product page size chart.

KNEE SIZE CHARTS:

TUFF 7mm X-Training Knee Sleeves

How to Size: Measure circumference of the knee (mid-patella) in a locked position (muscles must be relaxed). Unisex sizes.

S 11.8 in. - 13.0 in.
M 13.0 in. - 14.2 in.
L 14.2 in. - 15.7 in.
XL 15.7 in. - 17.0 in.
XXL 17.0 in. - 18.3 in.

*If you prefer a tighter fit please order one size smaller than your measurement.

TUFF 7mm Power Series Knee Sleeves

How to Size: Measure circumference of the knee (mid-patella) in a locked position (muscles must be relaxed).  If your calves are bigger than your knee measurement, we recommend using the circumference of your calf

Sizes Measured in inches
XS 12" - 13.3"
S 13.3" - 14.5"
M 14.5" - 15.7"
L 15.7" - 17"
XL 17" - 17.7"
XXL 17.7" - 18.5"
3XL 18.5" - 19.3"
4XL 19.3" - 20"