Tag Archives: recovery

Muscle Soreness? Boost BCAA’s (maybe…)

Ever complain about being too tired and sore during or in-between your workouts? 

Whether you are a group fitness junkie, weekend warrior, power lifter, regular gym-goer, cyclist or competitive athlete, branch chained amino acids (BCAAs) may need a boost in your life.

Before heading out to your local supplement store or tossing “BCAAs” into your Amazon cart, let’s review a few basic considerations BEFORE supplementing your diet with BCAAs.

First, and foremost, you may need good old fashioned REST. You may be overdoing it at the gym and to incorporate another rest and recovery day.

Second, ask yourself, are you hydrating yourself enough? Your urine should me light yellow. Is it? If not, drink up!

Third, have you been getting enough SLEEP? If not, your body may be lacking essential nighttime muscle recovery. Revisit your evening routine and dedicate more time to sleep.

Fourth, what are you putting into your body to FUEL it properly? Junk? Grease? Sugar? If so, you may need to revamp your nutrition game. You know–filling half your plate with non-starchy colorful veggies and/or fruits, a quarter of your plate with a lean protein, a quarter to whole grains, and a thumbsize portion of healthy fat. P.S. Make sure you eat enough throughout the day.

Okay. Okay. Got numbers 1 though 4 down pat? Still tired and sore? Then you might want to consider supplementing with BCAAs.

One of my favorite supplement brands is Nutrology. And as a recent self-proclaimed, almost vegan, I am excited to say Nutrology’s BCAAs are vegan!

Pssst…You can receive 20% off with CEBFIT2 discount code. Oh, and I highly recommend the coconut orange flavor.


“For anyone in the business of fitness with the goal of achieving a lean and muscular frame for the long haul, it is important to understand just how much branched-chain amino acids or BCAAs can do for the body. BCAAs are essential to muscle maintenance; however, the body is unable to naturally manufacture them.

BCAAs play a crucial role in muscle creation, repair, and maintenance which is why it is recommended for anyone engaging in any rigorous exercise. They trigger the synthesis of proteins while also preventing the breakdown of muscles for energy production. They are amino acids after all; and are called the building blocks of the body for good reason.

Studies have shown that supplementing BCAAs before or during exercise reduces the breakdown of protein for up to 5 days after training. 

The Truth About Sourcing of BCAAs

BCAAs can come from both plant-based and animal-based sources. For years, it was a well-kept industry secret that BCAAs were derived from animal sources such as swine, fur, hair, and feathers. These animal sources were treated with acids and cleaned with certain chemicals so that the amino acids could be extracted from these sources. Not very appetizing, socially conscious or sustainable, is it?

Plant based BCAA sources are derived from either soy or corn. But the challenge with plant-based BCAAs is that they can contain allergens, and many are sourced from GMO farms. Fortunately, there are solid sources of Non-GMO farms that are producing non-allergen plant-based BCAAs. Corn has become popular material in the fermentation process of BCAA’s because it is not considered an allergen like soy.

Nutrology uses trusted Non-GMO farms with a proven record of producing the highest quality plant-based BCAAs anywhere, non-allergen and with no artificial flavoring, coloring or sweeteners. 

(Source: Nutrology email correspondence,, 2/5/2018)

RECEIVE 20% OFF ALL NUTROLOGY PRODUCTS WITH CEBFIT2 DISCOUNT CODE.

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Host a “Roll & Sip” House Party!

A slight spin off those paint and sip events…

Instead of painting we’ll be FOAM ROLLING!
And we’ll be sippin’ on PROTEIN SHAKES!

Learn about the benefits of foam rolling and its positive impact on muscle soreness, recovery, performance, injury prevention, and range of motion. This workshop is highly interactive and incorporates self-myofascial release techniques that target sore, overworked, and tight muscles. Ideal for anyone looking to take their warm-up, recovery, and flexibility to the next level! Bring a foam roller, exercise mat (optional), towel, water bottle, and your favorite shake cup!


Invite friends and family, bring a foam roller (we have a few loaners),
try some protein shakes, and get your roll on!

All in the privacy of your home! 

$49 per person

Available:
Arden | Elk Grove | Natomas | Sacramento | West Sacramento  | Surrounding areas


The Fine and Amazingly Awesome Print:
(a) Price includes a list of recommended foam rolling exercises, a list of (low carb, low sugar) easy-to-make protein shake recipes, 20% discount off all Nutrology supplement products, a bonus secret giveaway, and eligibility to win raffle prize (FREE 2lb Grass Fed Whey Protein).
(b) Groups must be a minimum of 4 people and a maximum of 10.
(c) If you host the event  in your home and confirm 6 or more people to attend (including yourself), your $49 fee will be waived.

(d) Yes, it’s FREE for YOU if you host 6 or more people!


Contact us today to schedule your Roll & Sip House Party!
info@CEbFitWell.com

P.S. Yes! We can also host a Roll & Sip for larger groups in public settings!

Roll, Release, and Recover: A Foam Rolling Workshop

FoamRollingWorkshop-FINAL

Good news! We have partnered with Nava’s Dance and Wellness Studio to offer a foam rolling workshop next month in Dumfries, Virginia. 

Since I routinely integrate foam rolling into my clients’ fitness programs, I decided to offer a workshop specifically targeting foam rolling. You may have seen a foam roller somewhere at the gym and didn’t know what it was or the purpose of using it. This workshop is a great way to learn more about the what it is, why do it, and how to foam roll. 

Make sure you register by September 14 if you need me to order you one. 

Get driving directions!

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