Beyond Training: Mastering Endurance, Health, & Life – Ben Greenfield

Beyond TrainingBeyond Training: Mastering Endurance, Health, & Life
Ben Greenfield
Victory Belt
2014

Beyond Training is full of practical “in the trenches” tips on how to apply the complex principles of endurance training and nutrition to make big gains in less time than you thought possible. You’ll discover how to improve your overall health and longevity by making small changes to your everyday routines and employing some innovative “biohacks” to improve brain function, longevity, and performance.

Ben Greenfield is a respected coach, nutritionist, author, and speaker. He holds a master’s degree in exercise physiology and biomechanics. Greenfield is a certified sports nutritionist (C-ISSN) and a certified strength coach (CSCS). This book will help endurance athletes stay healthy on the inside as well as the outside.

Part 1: Fitness

If you’re a serious endurance athlete, you know the importance of choosing the proper training plan. You spend hours in the pool, on the bike, or pounding the pavement each week. In Beyond Training, Greenfield covers heart rate training, the Pareto principle, and high intensity interval training (HIIT). He explains how to use all of these training principles in a way that will help you realize the biggest gains in the shortest amount of time.

He also introduces some underground training tactics such as overspeed training, underspeed training, electrical stimulation (EMS), restricted breathing, cold thermogenesis, heat, isometrics, and super-slow training. You’ll also discover the benefits of compression gear, music and sound, a mouthpiece, vibration platforms. You probably won’t want to try all of these methods, but you might get a few fresh ideas. I’ll be incorporating some overspeed training in the coming weeks to improve my turnover and leg speed.

Part 2: Recovery

Have you plateaued? Are you tired and achy all the time? You may be a victim of over-training or under-recovery. Greenfield will walk you through what happens to your body internally after a hard workout, and how to recover quickly using proven techniques. These methods include acupuncture, stem-cell therapy, cryotherapy, prolotherapy, deloading, compression gear, magnets, kinesiotape, vibration, foam rollers, EMS, cold laser, and inversion.

Nutrition is also essential to proper recovery or even accelerated recovery. Beyond Training covers specific foods, supplements, and nutrients that aid in the healing process and reduce inflammation and soreness. You’ll discover the secrets of breathing, yoga, meditation, and lifelong learning to staying balanced. An entire section dedicated to the miraculous benefits of sleeping.

Part 3: Nutrition

Fueling the engine of an endurance athlete requires some careful thought. Beyond Training makes it easier with forty easy meal suggestions. You’ll learn about the benefits of bone broth, why calories don’t really matter, and how to customize your diet to meet your own specific goals.

Athletes often suffer from digestive problems. Gas, bloating, and mid-race pit stops are common complaints. Many of these problems are caused by eating the wrong foods. Greenfield will help you identify problem foods and explain why your body feels the way it does. You may never look at a sports drink or an energy gel the same way after reading this section.

Part 4: Lifestyle

Your house is likely full of toxins and dangerous electromagnetic field (EMF) radiation. Your water is probably full of chemicals. Your healthy fruits and vegetables are coated in pesticides. And, your personal care products are poisoning you. Scary, right? This section of the book offers some tips on how to create a healthier home environment.

Do you want to add more than 24 hours to your day? Athletes often workout at the expense of their families. Ben Greenfield will show you how to decrease your overall training time, eliminate distractions, and automate or outsource time-wasting tasks and chores.

Part 5: The Brain

Your brain governs your body and dictates your mood, your desires, and your level of perceived effort or fatigue. No matter how fit you are, you can’t do your best unless your brain is on board. You can achieve better brain health and improve brain function with regular brain exercises, supplements, and gear.

Summary

Beyond Training offers tons of good advice and tips on how to become an ‘ancestral athlete’. Ancestral athletes live a healthy and full life based upon the principles that have allowed our species to survive for thousands of years. The human body is an amazing and adaptable machine.

Most of us will never earn a living as athletes. We don’t have to chase the latest and greatest tricks and biohacks, we just need to live healthy, responsible lives and take care of our physical, mental, and emotional well-being.

Runners Need Protein for Recovery and Muscle Growth

Protein for Runners

Why Protein for Runners?

Runners need protein to stay healthy, grow stronger, and recover faster. Protein improves your body’s response to training, and helps prevent injury. Runners who do not consume the right amount of protein are risking injury and hurting their running performance.

How Much Protein Do Runners Need?

As an endurance athlete, your daily protein requirements are higher than average. You’re going to need more than the USDA‘s average recommended daily allowance of .36 grams of protein per pound of body weight. The ISSN recommends that endurance athletes consume twice that amount (.45 to .72 grams of protein per pound) each day.

What Are the Best Sources of Protein for Runners?

Athletes should look for foods containing a balanced profile of amino acids, the highest concentrations of protein, essential nutrients, and healthy fat profiles. Lean proteins like salmon, skinless chicken breasts, and turkey breast are great sources of protein. Low-fat yogurt, almonds, beans, and eggs are also healthy sources of protein.

It’s tempting to grill up a nice steak and enjoy a beer in the evening after a run, but you’re not doing your body any favors. Steak is a great source of protein, but it often comes at the price of high fat content. Not bad once in a while, but not a good plan for the long-term. Beer contains alcohol. Unfortunately, alcohol has been proven to impair the digestion of proteins, which means your muscles never get the fuel they need.

When Should I Eat Protein for Maximum Results?

Most sports dietitians and nutritionists recommend ingesting 20-30 grams of protein within 30 minutes of finishing a run. This window of time is when your muscles are best able to use the protein to aid in recovery and to repair muscle fibers. Many athletes choose protein shakes or supplements that they can prepare quickly after a workout.


Product Review

Whey protein powders like those made by EAS are a great way to supplement your diet. For the last month, I have used EAS 100% Whey Protein Vanilla powder as a post-workout protein source. After workouts, I blend together 1 banana, a 1/2 cup of almond milk, a 1/4 cup of water, and 2 scoops of protein powder for a delicious shake to help promote muscle growth and recovery.


Further Considerations

Adding protein supplements or altering your diet should be done in a thoughtful manner. Many Americans already have high protein levels in their diets, so you may already be getting what you need. The best course of action is to analyze your weekly dietary plan and see if you are getting enough protein to perform at your best.