Clare
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Assuming you’ve chosen foods that digest well for you, that you enjoy, you’re fuelled well for training, and recovery is good, then this set up looks fine to me. The only thing I’d point out is that fasted steps won’t be fasted if you’re consuming EAAs before. I don’t see a real need for this drink here. You could have glutamine and Creatine on wake, but keep the EAAs to your intra drink.
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I started the day today with an 8km run, which is the longest I’ve done since getting the hamstring niggle. I didn’t have any pain throughout, just a little aching towards the end, which eased after I had stopped. My speed is still slower than it previously was, but I will be able to increase that again once I feel confident to.
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Or with an intra drink:
Meal 1: Carbs: 110g, Protein: 60g, Fat: 20g
Meal 2: Carbs: 90g, Protein: 60g, Fat: 15g
Meal 3 (Pre‑Workout): Carbs: 130g, Protein: 60g, Fat: 10g
Intra Drink: Carbs: 40g, Pro: 20g
Meal 4 (Post‑Workout): Carbs: 110g, Protein: 60g, Fat: 0g
Meal 5: (Pre‑Bed) Carbs: 120g, Protein: 60g, Fat: 40g
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Meal 1: Carbs: 120g, Protein: 60g, Fat: 20g
Meal 2: Carbs: 100g, Protein: 60g, Fat: 15g
Meal 3 (Pre‑Workout): Carbs: 140g, Protein: 60g, Fat: 10g
Meal 4 (Post‑Workout): Carbs: 120g, Protein: 70g, Fat: 0g
Meal 5: (Pre‑Bed) Carbs: 120g, Protein: 60g, Fat: 40g
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Legs today and I really enjoyed this session. I can definitely feel my strength has improved massively. I’m able to be much less cautious of my hamstring, so in turn I was able to increase my intensity.
Single leg ham x3 each side
Belt squat x2
Leg press x2
Glute drive x2
Single Leg RDL x3 each side
Leg ext x3
Hanging leg raises x3Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Poor sleep weakens the immune system, so aim for at least 7 hours of quality sleep each night.
Chronic stress suppresses immunity, so manage your stress levels.
Eat a nutrient rich diet. Include adequate quality protein, colourful fruit/veg and healthy fats.
Dehydration makes you more vulnerable to infections and can delay recovery, so keep well hydrated each day.
Wash your hands regularly and keep on top of personal hygiene, especially after being in public places.
Avoid sharing personal items like cups, towels, water bottles, pens etc.
Keep your environment clean. Wipe down phones, keyboards, door handles, wash bedding regularly and keep any gym accessory equipment clean.
Get fresh air daily and keep your house well ventilated to prevent viruses circulating.
Exercise, but don’t overtrain or neglect recovery time.
Reduce alcohol intake, as alcohol temporarily suppresses immune function and disrupts sleep.
Blood test for any specific nutrient deficiencies. Low iron, B12, folate or vitamin D for example can make you more susceptible to illness.
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Today is a rest day from the gym. I did a 7km run this morning at an increased speed, with no pain, so my hamstring is definitely on the mend. I’ve been on the healing peptides for just over 3 weeks now too, which I’m sure has helped to accelerate my progress, along with my re-hab programme.
My husband and I have just been out for a lovely walk, coffee stop and lunch, and now back home to potter and get on with a few jobs before relaxing in the garden.
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tbJP Protein powders are of excellent quality. The Performance Protein range have some incredible flavours, or if you’re looking for a purer Isolate, then the ISO Pro is a good option for those with lactose sensitivities.
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I started today with another short run, which felt good, then onto my usual reformer Pilates class. A really good, advanced session today, with some new movements thrown in. This has been really good for my hamstring re-hab too, with the single leg movements, core stability and isolation holds.
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It really depends on the duration of the re-feed and purpose of the re-feed. If you are needing to drop some stress and increasing food over a few days, then drop it or just reduce the dose. It you’re re-feeding in preparation for the stage, then keep it in, as completely dropping it suddenly could cause some water retention.
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If it digests well, I don’t see a real problem, however, sourdough does have more health benefits compared to white bread, including better nutrient profile, improved gut health and causes less blood sugar spike, so if it was a choice between the two, I would personally opt for sourdough.
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Rest day today. I did a 7km run this morning, with just a little aching in the hamstring towards the end, but not enough to stop. I had a hairdresser’s appointment this morning, back for some lunch, and will get on with some jobs this afternoon.
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Use less water or add the protein as a paste at the end. You can also mix everything together with hot water, then microwave it afterwards to thicken up. Whisking in an egg before microwaving is another way of thickening the mixture, and adding some more protein, fat and nutrients.
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It’s incredible isn’t it!
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Another decent leg session today No pain and some more strength improvements, so really happy with that. I’ll continue to build on this, alongside increasing my running durations and continuing with the re-hab. I got some new trainers for my running, which are really helping too.
Single leg ham curl x3 each side
Single Leg, Leg press x3 each side
Glute drive x2
Single Leg RDL x3 each side
Leg ext x3
Hanging leg raises x3Instagram @ClareBarksPT | tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.
Code CLARE10 for discount