Casein vs. Whey Protein: Which Supplement Should I Use?

The answer is BOTH! There are definite benefits to both whey and casein protein, but the critical factor that comes into play is timing. Timing is everything when it comes to protein supplementation.

When should I take whey protein?

Whey protein can be broken down and absorbed by the body very quickly. It may be best consumed in liquid form, for the sake of convenience and is known as the “fast-acting” protein. This is the protein of choice for pre-workout (1 hour before) and immediately post workout (within 30 minutes) supplementation and has been associated with increased muscle mass and increased strength. Whey protein is high in the essential, branched chain amino acids leucine, isoleucine, and valine, which the body needs to maintain muscles, preserve glycogen stores, and prevent muscle breakdown during exercise. When whey is manufactured, it is broken down into various concentrations including isolate, concentrate, and powder. In the highest concentrations, such as isolate, the product is around 90% protein. Hydrolyzed whey protein, another form of whey protein, is already partially digested, allowing the quick delivery to be expedited even more.  

Research also supports that idea that the benefits of protein supplementation can be maximized when used in conjunction with carbohydrates. “Consuming the right combination of carbohydrates to protein, in a 4:1 ratio, is associated with faster glycogen replenishment in the muscles, better muscle protein synthesis, reduced muscle soreness, and improved muscle strength and body composition.” (Wein, 14)

When should I take casein protein?

Casein is a much slower acting protein. It takes longer for the body to digest, and slowly delivers amino acids into the bloodstream. In fact, studies have shown that casein can sustain amino acid levels for a remarkable 7 hours. Therefore, it is most beneficial when taken during the day and especially at bedtime, and is often referred to as the “night time” protein.  It also contains a different amino acid profile than whey protein. It is high in the amino acid glutamine which can be beneficial when the body is under high physiological stress, inhibiting muscle catabolism (the breakdown of protein). Because much of the repair process happens during sleep, having a nutrient source such as casein that feeds the muscles through the majority of the night is critical. Casein is also a good choice for meal replacement when used in conjunction with essential oils and carbohydrates.

Summary

While it is always best to consume protein through whole foods if at all possible, when supplements are a must, both casein and whey are GREAT choices, in their own right, in helping to maximize training and encourage muscular acclimatization. However, whey protein does appear to have superior qualities over casein, when you take into account all the other bonuses such as benefits to the immune system and antioxidant properties.

Antonio, Jose, PhD, CSCS, FNSCA and Ziegenfuss, Tim, PhD. (Downloaded Oct. 30, 2008). The Role of Nutrient Timing in the Adaptive Response to Heavy Resistance Training. NSCA Hot Topic Series. Retrieved on Nov. 3, 2011 from http://www.nsca-lift.org/HotTopic/download/Nutrient%20Timing.pdf

Casein Protein Information and Product List. Retieved on Nov. 3, 2011 from http://www.muscleandstrength.com/supplements/ingredients/casein-protein.html

Geiser, Marjorie, RD, NSCA-PT. (October 2003). The Wonders of Whey Protein. NSCA’s Performance Training Journal, vol. 2, number 5, 13-15. Retrieved Oct. 7, 2011 from http://www.nsca-lift.org/Perform/issues/0205.pdf

Wein, Debra, MS, RD, LDN, CSSD, NSCA-CPT, *D. and Miraglia, Megan, MS, RD, LDN. (Downloaded Aug. 2, 2011 ). Whey Protein vs. Casein Protein and Optimal Recovery. NSCA’s Performance Training Journal, vol. 10, issue 4, 14-15. Retrieved on Nov. 3, 2011 from http://www.nsca-lift.org/Perform/articles/100405.pdf

Do you ever feel like you get halfway through your workout and then your energy level takes a major nose dive? This is when it’s time to call in the reinforcements. During workout supplements are specifically designed to take while you train to optimize your performance by allowing you to train with a greater intensity for a longer period of time.

What are the Main Ingredients in Intra Workout Supplements?

Most intra workout supplements include 3 main components: electrolytes, to help maintain hydration; carbohydrates, to help fuel training sessions; and amino acids (especially Branced Chain Amino Acids (BCAA’s), to prevent muscle breakdown and promote protein synthesis. It is also as good idea to look for a supplement that also provides a good supply of vitamins and minerals.

Products contain varying amounts of these ingredients and selections are made based on the type of athlete and activity being performed.

What do Intra Workout Supplements Do?

1. Work Fast: While intra workout supplements may differ in composition based on the type of athlete they are intended for, one thing remains the same across the board and that is their fast absorption rate. This makes it extremely valuable for consumption as soon as you feel fatigue creeping in.

2. Muscle Maintenance: Most intra workout supplements contain BCAA’s which work to help minimize the amount of muscle breakdown that occurs during a workout, by building and repairing the muscles during training.

3. Combat Cortisol: Cortisol is a hormone that is released during exercise that breaks down muscle tissue. During a workout, as glycogen levels go down, cortisol levels go up. This is the body’s response to ensuring itself that it has available fuel. The increase cortisol levels trigger a breakdown of protein (stored as muscle) to be converted into fuel. By supplying our body with a little something to replenish the stores during a workout, this process can be minimized.

4. Replenish Energy Stores: When training hard, especially during endurance workouts lasting longer than 1-2 hours, replenishing energy stores DURING training has been proven to improve endurance capacity, or in other words, extend performance before fatigue sets in.

5. Mental Toughness: Intra workout supplements can help promote mental clarity and focus and improve concentration during training, which becomes a critical factor when fatigue begins to take over and cloud all your good intentions and workout determination.

Strength/Bodybuilding Athletes: Athletes focusing on strength and power would likely focus on products that contain high amounts of BCAAs (Branched Chain Amino Acids), especially leucine, valine, and isoleucine, which will work to prevent muscle breakdown while promoting protein synthesis.

Best Intra Workout Supplements: IntraBolic by Athletic Edge Nutrition, Modern BCAA’s by USP Labs, Xtend by Scivation, and Purple Wraath by Controlled Labs.

Endurance Athletes: Long distance endurance athletes would likely focus on products that pack a big carbohydrate punch while minimizing intestinal distress. This can be done by ingesting gel packs, shots, or chews that use only complex carbs such as maltodextrins or glucose polymers, eliminating simple sugars. These are convenient as they can be ingested without even causing you to break your stride.

Best Intra Workout Supplements: Hammer Gel Packs, HEED (High Energy Electrolyte Drink), GU Energy Gel, CLIF Shot Blocks, and for extremely long workouts (>2 hours), Perpetuem or Sustained Energy by Hammer are a good choice.

Conclusion

Obviously just paying attention to your during workout supplements is not enough. Pre and post workout nutrition is important too, probably much more important than what you consume during your workout, however, by listening to your body and utilizing products that can facilitate greater gains by keeping you focused, rejuvenated, and recovered, you will be able to capitalize on your time spent in the gym and maximize your level of fitness.

Remember: Don’t fall victim to a mid-workout nose dive. Call in the reinforcements and they will keep you on top of your game!

Intra Workout Supplements. Retrieved on May 12, 2102 from http://www.bodybuilding.com/store/goalintraworkout.htm

Luff, Christine (April 4, 2012). Energy Gels and Energy Chews for Long Runs and Marathons-How to Eat Carbs While Running. Retrieved on May 12, 2102 from http://running.about.com/od/nutritionforrunners/tp/energygels.htm
Retrieved on May 12, 2012 from http://www.daveywaveyfitness.com/nutrition/cortisol-and-lifting-limit-your-workouts-to-60-minutes/

The Top 10 –The Biggest Mistakes Endurance Athletes Make. (Updated June 2011). Retrieved on May 12, 2012 from http://www.hammernutrition.com/hnt/1273/

Wildman, Robert, PhD, RD; Kerksick, Chad PhD, ATC, CSCS*D, NSCA-CPT*D’ Campbell, Bill PhD, CSCS. (February 2010) Carbohydrates, Physical Training, and Sport Performance. Strength and Conditioning Journal. Volume 32, Issue 1, pg. 21-29. Retrieved on May 12, 2012 from http://journals.lww.com/nsca-scj/Fulltext/2010/02000/Carbohydrates,_Physical_Training,_and_Sport.3.aspx

When you wave to someone, it is usually your hand that you want to do the waving, not the flab on the back of your arm, right? If you find yourself with too many body parts waving simultaneously, you have come to the right place. What you need are some tips for getting those arms, the tricep muscles in particular, tightened up and shaped up. The overhead triceps extension is one exercise that can help make this happen.

What is the tricep muscle?

The triceps brachii muscle is the large muscle found on the back of the arm. Its primary responsibility is extension of the elbow joint (straightening the arm).

How to Perform Overhead Tricep Extensions

Note: This exercise can be performed with either a barbell or a dumbbell and either standing or sitting.

1. Find a curl bar or a smaller barbell. (If this exercise is brand new for you, it is a good idea to start with a very low weight until you get used to the motion).

2. If standing: Be sure to maintain good posture throughout, squeezing core muscles for added stability and safety.
If sitting: Usually best to perform exercise using a seat that provides back support.

3. Grasp barbell with an overhand grip, palms facing away from you (hands shoulder width apart) or with dumbbells, using a heart-shaped grip with both hands under the inner plate.

4. Raise arms straight up into the air, arms fully extended. You should feel tightness in the tricep muscle.

5. Slowly lower the weight behind your head, bending your arms at the elbows. Elbows should be pointing to the ceiling throughout the exercise, with only the forearms and hands moving.

6. Slowly press the weight back towards the ceiling, straightening the arm to full extension. (Once again, only the forearms and hands should be changing position).You will feel the tightness in the tricep muscle as you hold for a second.

7. Repeat for at least 8 reps and perform up to 3 sets.

Tip: Be sure not to rock or sway to complete the movement. If you are unable to do this, the weight may need to be lowered.

Summing It Up

There are several different exercises out there that target the triceps brachii. Overhead tricep extensions are one great option for toning and shaping the triceps muscles, especially because they are an isolation exercise, meaning they target just one joint, focusing on only one muscle group at a time. Overhead tricep extensions are also super convenient. They can be performed anywhere, standing or sitting, and with different options for applying resistance.
If you are looking to firm up the back of your arms, overhead tricep extensions are a great exercise to add to your fitness program. Before you know it, you will be giving those pageant queens a run for their money at the local parade. Just remember…elbow, elbow, wrist, wrist.

Dumbbell Triceps Extension. Retrieved on February 24, 2012 from http://exrx.net/WeightExercises/Triceps/DBTriExt.html

How to Perform Overhead Barbell Tricep Extensions. Retrieved on February 24, 2012 fromhttp://www.ehow.com/how_4487629_perform-overhead-barbell-tricep-extensions.html

Johnson, Jolie. (June 7, 2011). What are the benefits of the Tricep Extension Exercise? Retrieved on February 24, 2012 from http://www.livestrong.com/article/465410-what-are-the-benefits-of-the-tricep-extension-exercise/

Triceps Brachii Muscle. (Last modified Feb 23, 2012). Retrieved on February 24, 2012 from http://en.wikipedia.org/wiki/Triceps_brachii_muscle

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The Paleo Diet mimics the diet of hunter-gatherer people, which is comprised of seafood and poultry, fruits and veggies, and good fats while cutting out the legumes, grains, and dairy. A vegetarian diet on the other hand eliminates meat and sometimes other animal products. So, the question arises, can you follow both the vegetarian and paleo diets, and if so, how?

Is It Possible To Be A Paleo Vegetarian?

Yes it is, but my question is why would you want to? Aside from that, I know there are some individuals out there that have their reasons. Robb Wolf’s The Paleo Solution: The Original Human Diet does not recommend it, but it also says that when attempting a vegetarian Paleo diet you should, “Try to make things look as close to Paleo as you can.”

Paleo Diet for Vegetarians

If you are a vegetarian that is attempting the Paleo Diet your protein sources should come from dense proteins such as: tofu, tempeh, brown rice protein, and pea protein. Textured vegetable protein and seitan should not be included because of the gluten. However, Wolf warns that the Paleo Diet vegetarian style will not be very successful. There won’t be any leaning out or muscle gain that is characteristic of the Paleo Diet and there still tends to be autoimmune, GI, and inflammatory problems with the vegetarian approach. It seems to me then that it’s pretty pointless to limit so many food options if you aren’t even going to reap the benefits of the diet.

At the end of the day whether a diet is possible or not is not the concern; what it comes down to is if a diet is healthy and right for you.

What Causes Diabetes Mellitus?

Glucose is a primary source of energy for the cells that make up tissues and muscles of the body. During digestion, glucose (sugar) is taken up into the bloodstream. Normally, sugar enters the cells with the help of insulin. Diabetes is caused by absent (type 1) or insufficient (type 2) production of insulin. With little or no insulin to move the glucose into the cells, too much sugar accumulates in your blood, and when poorly controlled, diabetes causes serious health problems such as cardiovascular disease, nerve damage, kidney damage, and more.

Causes of Type 1 Diabetes

With type 1 diabetes, the immune system, which generally combats harmful bacteria and viruses, attacks and destroys the cells in the pancreas that produce insulin. This leaves the person with little or no insulin to aid in sugar transportation into the cells. Type 1 diabetes is thought to be caused by a combination of environmental factors and genetic vulnerability.

Risk Factors for Diabetes: Type 1

Exactly what causes type 1 diabetes is unknown, but the following risk factors have been linked to development of the disease.

1. Genetics: Having a parent or sibling with type 1 diabetes causes an increased risk of developing the disease.

2. Environmental Factors: Exposure to a viral illness is thought to play a role in the cause of type 1 diabetes.

3. Presence of Autoantibodies: The presence of autoantibodies (damaging immune system cells), increases the risk of developing type 1 diabetes, but does not automatically guarantee you will get it.

4. Dietary Factors: According to the Mayo Clinic, consuming low amounts of vitamin D, early exposure to cow’s milk, and exposure to cereal before 4 months or after 7 months have all been linked to but are not direct causes of type 1 diabetes.

5. Race: Type 1 diabetes is more prevalent among whites than other races.

Causes of Type 2 Diabetes

While the end result, that of high blood sugar, is the same, the cause of type 2 diabetes has to do with cells becoming resistant to the action of insulin. As a result, the pancreas is unable to make enough insulin to overcome the resistance.

Risk Factors for Diabetes: Type 2

While it is unclear what causes type 2 diabetes to develop in some individuals and not in others, it is very clear that certain risk factors definitely increase one’s chances of developing the disease.

1. Weight/Obesity: Does obesity cause diabetes? While being overweight does not necessarily cause diabetes, it is STRONGLY linked to the development of the disease. The more fatty tissue an individual has, the more resistant the cells become to insulin.

2. Inactivity: Exercising less than 3 X per week can increase risk of developing type 2 diabetes. The less active you are, the higher your risk. Engaging in physical activity not only helps control weight, but it also uses up glucose for needed energy and makes your cells more sensitive to insulin.

3. Family History: While family history isn’t a direct cause of diabetes type 2, risk is increased if a parent or sibling has the disease.

4. Race: What causes type 2 diabetes to be more prevalent in certain races more than others is unclear, but Blacks, Hispanics, American Indians, and Asians are at a higher risk for acquiring the disease.

5. Age: Risk of developing type 2 diabetes increases with age. One theory for this is that as people age they exercise less often, gain weight, and lose muscle.

Unfortunately, there has been a radical increase among young children, adolescents, and younger adults getting diabetes. This correlates largely to increases in obesity and inactivity among young people, as well.

6. Gestational Diabetes: Women who acquired gestational diabetes during pregnancy have an increased risk of developing prediabetes and type 2 diabetes, sometime in their life.

Other risk factors, though not necessarily causes of type 2 diabetes, are Polycystic Ovary Syndrome, high blood pressure, high levels of triglycerides, and abnormal cholesterol levels.

What Causes Diabetes Insipidus?

While diabetes mellitus is relatively common, diabetes insipidus is a rare condition that results when the kidneys are not able to conserve water as they perform their duty of filtering blood. The amount of water that is to be conserved is controlled by vasopressin, an antidiuretic hormone (ADH). ADH is a hormone that is produced in the hypothalamus region of the brain. It is stored and released from a small gland located at the base of the brain called the pituitary gland. Symptoms that result are excessive thirst and excessive volumes of urine. There are two types of diabetes insipidus (DI): central diabetes insipidus and nephrogenic diabetes insipidus.

Central diabetes insipidus is caused by a lack of antidiuretic hormone. This may result from a head injury, surgery, tumor, infection, loss of blood supply to the pituitary gland, and possibly even genetics.

Nephrogenic diabetes insipidus is caused by failure of the kidneys to respond to vasopressin or ADH. This type is much less common. It involves a defect in components of the kidneys that reabsorb water back into the bloodstream. This is an inherited disorder in which the mother passes down the abnormal gene to her male children. Nephrogenic diabetes insipidus may also be caused by certain drugs, kidney disease, and high levels of calcium in the blood.

What Can We Conclude?

Now that we know what the causes of diabetes are, as well as the risk factors, the question should switch from “How do people get diabetes?” to “What can I do to decrease my risk?” While many of the risk factors for type 1 diabetes and diabetes insipidus are largely out of one’s control, this is not the case for type 2 diabetes. Working to maintain a healthy body weight and staying active should be at the forefront of your plan to prevent diabetes. Doing this will go a long way in keeping you from becoming one of the statistics.

Diabetes. (January 25, 2012). Retrieved on March 2, 2012 from http://www.mayoclinic.com/health/diabetes/DS01121/DSECTION=causes

Diabetes Insipidus. (Last Reviewed December 28, 2011). Retreived on March 2, 2012 from http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0001415/

Leading Causes of Death. (Last Updated January 27, 2012). Retrieved on March 2, 2012 from http://www.cdc.gov/nchs/fastats/lcod.htm

What is the Ab Wheel?

The Ab Wheel, short for abdominal wheel, is an inexpensive (starting under $10) device that basically consists of a set of small wheels with a rod going through the center, extending out creating handles on either side. Some ab wheels include foot straps for the handles as well, which allows for additional exercises.

Ab Wheel Exercises

• Kneeling: (This is the best exercise to start with for beginners). Begin by kneeling on all fours and placing hands on the handles of the abdominal wheel, directly under your shoulders. Tilt pelvis back slightly to help protect your back and squeeze your abdominal muscles. Roll the ab wheel slowly forward, going as far out as you can with control. If you start to sag in the hips or arch your lower back, you have gone too far . Slowly pull the wheel back to the start position, consistently contracting your abdominal muscles. Start easy and work up to 2-3 sets of 10 reps.

• Diagonals: Moving diagonally with the ab wheel requires a little more control and manipulation of the wheel than the regular kneeling exercise. It also challenges the oblique muscles on the sides of the abdomen to a greater extent. Begin this exercise the same way as the kneeling exercise except as you begin to roll the wheel forward, steer a little to the left, towards 10 o’clock. Pull the wheel back to the start position. This next time steer a little to the right, towards 2 o’clock. Alternate from side to side for 5-10 repetitions.

• Leg Roll-Ins: (This exercise requires use of the foot straps).Start by placing feet inside foot straps. Place hands on the floor in front of you so that you are in push-up position. Maintaining straight legs, lift your hips up as high as you can in the air and hold briefly at the top. With control, lower back down to the starting position maintaining tightness through the abdominal muscles. Avoid allowing the lower back to sag at the bottom. Start slow and work up to 2-3 sets of 10 repetitions.

Variation: For an easier version of leg roll-ins, you can also perform this exercise by pulling the knees in towards the chest by bending your knees, rather than keeping them straight.

• Standing: Once your abdominal muscles have adjusted to using the ab wheel, you may be ready to try the wheel from the standing position. Start by bending at the waist and grabbing hold of the ab roller wheel handles. While contracting your abdomen and tilting your pelvis backward, with control, roll out until your body is in a plank position. Slowly roll back to the starting position. Listen to your body to determine number of sets and reps to be performed.

Ab Wheel Review

The reviews on the ab wheel are pretty consistent, with comments in three general areas.

1. The Ab Wheel Can Cause Low Back Pain: Lack of control and strength to perform the exercise can result in a significant amount of pressure on the lower back as a result of excessive arching (extension). According to the American Council on Exercise, in a publication titled “Fitness Matters,” “this type of movement is marginally more effective that a traditional crunch, but is likely to induce lower back pain.”

2. The Ab wheel is Not a Device for Beginners: The ab wheel is said to be an advanced way to train the core. It can be a great device for those to use who already have relatively strong abdominal muscles, good posture, and flexibility, but for a beginner with weak abdominal muscles, use could lead to low back pain, pulled muscles, or even possibly a nice carpet burn from a face-plant.

3. The Ab Wheel DOES Deliver Results: The truth is that it does work! It will flatten and tone abdominal muscles as well as tighten and strengthen the entire core. In addition, the lower back, lats, gluteal muscles, and even the arms and legs will get a workout.

What Can We Conclude About the Ab Wheel?

While there is some risk associated with use of the ab wheel, especially for beginners, there is no doubt, the ab wheel results in phenomenal abdominal muscle tone and strength. For those who already have some core strength and flexibility, adding an ab wheel workout to your fitness program will definitely get you moving towards the long sought after washboard stomach. And the best part, it’s inexpensive, provides an intense workout in a short time, and you can do it right in the comfort of your own home. So, take it slowly, listen to your body, and get rolling your way to some great abs with the ab wheel.

Ab Wheel Exercise For Core Strength: Abdominal Exercise Equipment. Retrieved on March 4, 2012 from http://www.ab-core-and-stomach-exercises.com/ab-wheel-exercise.html

Ab Wheel Review. Retrieved on March 4, 2012 from http://exerciseequipmentexpert.com/ab-wheel-review/

Ab Wheel Reviews-Does the Ab Wheel Work? Retrieved on March 4, 2012 from http://burnmybellyfat.com/ab-wheel-review.html

Cespedes, Andrea. (March 31, 2011). Abdominal Wheel Exercises. Retrieved on March 4, 2012 from http://www.livestrong.com/article/152364-abdominal-wheel-exercises/

Whittemore, Frank. (January 19, 2010). Ab Wheel Information. Retrieved on March 4, 2012 from http://www.livestrong.com/article/74674-ab-wheel-information/

There’s a lot of controversy about whether you should do your cardio or weights first, but does doing your cardio before or after weights really matter? This concept didn’t even cross my mind until my family brought it up this weekend, and then I wanted to know for myself, so I thought I’d share what I found.

Cardio Before or After Lifting?

There was an article in The Brazilian Journal of Kinanthropometry and Human Performance that related a study done on the effects of exercise sequence in older women over 50. They were split into two groups (aerobic first or resistance exercise first) and after 12 weeks there was a noticeable increase in back and leg strength in the group doing aerobic exercise first and an increase in leg strength for the group who performed resistance training first. Other than that, there was no difference in flexibility or body fat composition between the two groups. So basically this study said that it didn’t matter which one was performed first when it comes to strength, fat loss, or flexibility; however, it specifically applies to women over 50 years of age.
The next study I read was performed at Brigham Young University in Provo, Utah, and it used 10 males split into 4 groups (run only, resistance only, run-resistance, and resistance-run). The results of this study showed that Excess Postexercise Oxygen Consumption (EPOC, which is basically the impact or afterburn of the exercise) is greatest after run-resistance and that running is physiologically harder after resistance exercise. But the EPOC was affected because of resistance training rather than the combination of the two. So, these researchers recommended performing aerobic exercise before resistance exercise when combining them into the same workout.
The last article I found was a dissertation that examined the results of altering the sequence of aerobic and resistance training in regards to energy expenditure and metabolism. A study was performed on 9 males where they participated in 3 randomized exercises. They found that the sequence affected carbohydrate and lipid oxidation only immediately following the exercise but there was no difference between the substrate chosen and the utilization of it during aerobic exercise. This article shows that the order of your workout doesn’t affect whether you burn fats or carbohydrates for your energy during aerobic exercise. So, lifting weights first will not jump start you into burning fat during your cardio workout.

Photo credit: kalebdf

What do All of These Studies Mean? Should You do Cardio Before Weights?

The only conclusion I drew from all of these studies is if you want to burn more calories you should do your cardio before weights. When it comes to increasing strength or the type of fuel you burn (fats or carbs) it doesn’t really matter.

What if I Just Want General Fitness, Can I do Weights Before Cardio?

Sure, you can do your cardio after lifting. My opinion is if you are just trying to be healthy and you want to do your cardio after workouts then do it. I think that you should save the exercise that you enjoy the most for last so you end on a good note. But remember, the study done at Brigham Young University found that running is physiologically harder to do after lifting, so if you are struggling to finish a cardio workout that is normally easy maybe cardio after lifting isn’t for you. You may even think about performing them both at the same time by doing circuit training.

Increasing Muscle Mass: Should I do Cardio After Weights?

When doing research on this topic I read a lot of people saying that if your focus is on increasing your strength then do your cardio after weight training. The idea behind this is that you have more energy to perform a good lifting workout. This seems true; however, if you focus on restoring and replenishing right after you do your cardio then you will still have enough energy to do a productive lifting session. And the study done on the older women didn’t show a relationship between doing strength training first and having strength gains.

Let Me Sum it Up

Doing cardio first will leave you with enough energy to perform a good lifting session and will give you a greater EPOC (so you will burn more throughout the day) than if you lift before your cardio. However, doing cardio before or after a workout is up to you and you should finish with what you enjoy. Remember, you should always do a 5 minute warm-up and cool down no matter which order you decide to workout.

The knee might be one of the most frustrating joints for runners because of how necessary it is and how easily it is injured. Runner’s Knee (or Cyclist’s Knee) is a common injury for both runners and cyclists and is a general expression that lumps together repetitive and overuse injuries.

How Do You Get Runner’s Knee?

Runner’s Knee injuries can be attributed to malalignments and structural asymmetries of the lower leg and foot such as leg length discrepancies or even unsupported arches. These injuries can also happen from running on a sloped road, not stretching thoroughly, or even just the way you naturally run. Because your body is all connected everything is affected, and so these small discrepancies can cause an injury at your knee if you aren’t careful. Some of these injuries are patellar tendinitis, iliotibial band friction syndrome, and tendinitis or bursitis at the attachment point for your inner thigh muscles.

Runner’s Knee Symptoms

The most obvious symptom is pain. If you are a runner knee pain should not be normal. The pain that accompanies Runner’s Knee can be multiple places but is commonly below or even behind the knee cap. It may also be more painful to bend the knee and you might have some swelling or even popping and grinding. Because Runner’s Knee encompasses multiple overuse injuries, you won’t have all the symptoms and they may vary.

Runner’s Knee Treatment – How to Treat Runner’s Knee

Before you self treat, you should go see a doctor to get an accurate evaluation and diagnosis. There are some very severe injuries that can happen to your knee and getting correct treatment right away is the best thing.

In the meantime, you should treat your knee with RICE!
Rest: Take a break from running. If you are able, cross training is your best option. So take some laps in the pool, but don’t bike because it won’t give your knee that break that it’s looking for.

Ice: Apply ice to your knee frequently, especially following any type of exercise. You should apply ice for about 20 minutes every hour. Make sure that you’re giving your tissues that break in between though because too much ice can actually cause more damage.

Compression: Compression is especially helpful to move that swelling out of the joint. Wrap an elastic wrap, like an ACE bandage, starting from about 4 inches below your knee to end 4 inches above the joint. Wrap it in a spiral fashion with the wrap overlapping by about half the width of the wrap so that the skin is completely covered.

Elevate: Elevation also helps to move swelling out of the injured joint. You can easily elevate your leg by propping up your foot on a pillow while you are icing.

Once you’ve given your knees that much needed break for a few days, you are welcome to begin some Runner’s Knee exercises coupled with some Runner’s Knee stretches. These should focus on strengthening and stretching the muscles around the knee.

Exercises for Runner’s Knee

A great exercise is the seated leg raise. While seated with your legs extended in front of you, raise one leg up over 12 inches then lower it back down. Perform this with your leg first rotated outwards, then inwards, and in neutral. Progress to where you can add weights to your ankles.

Stretches for Runner’s Knee

Stretches should mainly target the hamstrings and quadriceps. Here are a few good stretches to help increase your flexibility.

Toe Touch: Either sitting or standing, bend and touch your toes with your knees straight.

Standing Quad Stretch: While standing, bring one foot up behind you and grasp your ankle with your hand. Pull your ankle towards your butt while keeping that same hip pressed forward.

Lying Quad Stretch: Lie on your left side and perform the same action as the standing quad stretch on your right leg. Make sure that your knee and leg are parallel to the floor and keep your hip pressed forward. You may feel a slight pull on the outside of your knee suggesting that your iliotibial band is tight.

Cross-over Toe Touch: While standing, cross your ankles and bend to touch your toes with your front knee bent. You should feel the stretch in the hip of the back leg. To get a deeper stretch you may need to push your hip out sideways so your back leg is angled rather than straight up and down. This stretch will help with a tight iliotibial band.

Another great way to increase your flexibility and loosen up tight muscles (or a tight iliotibial band) is by rolling out on a foam roller. Make sure to only roll above and below the knee; do not roll across the knee joint.

When Can I Run Again?

You can return to normal activity after you are cleared by your doctor or when you are pain free! That means that you can bend and straighten your knee without pain and even run or jog without pain. You should also have equal strength in both legs. It’s best to progress slowly, especially if you are unsure about returning to your workout, and if you have a runner’s knee brace, then now is the time to wear it!

How Do I Prevent Runner’s Knee? – Tips On How To Treat Your Body Right While Running

-Avoid running on hard surfaces like concrete.
-Replace your worn out shoes.
-Wear orthotics or arch supports.
-Stretch!
-When you feel pain, stop! It’s your body saying something is wrong!
-Maintain a healthy body weight.
-Do not rapidly increase your exercise amount.

Overall it’s about treating your body right. It’s an amazing creation but just like everything else, if we don’t take care of it then things stop working properly. And we don’t want that no do we?

What up everyone! I have been feeling more and more I should follow in the footsteps of Oprah.  I was thinking, “how cool would it be to give everyone a car that comes to Know My Body?”

Then I realized that isn’t health related and you probably wouldn’t want a free car. Instead we will give you something better…

We are excited to announce our first KnowMyBody.com giveaway! One winner will receive a 2.47 lb. container of Muscle Milk Protein Powder.

(Shut your mouth!)

No I won’t shut my mouth.

Take it from us, Muscle Milk is the best tasting protein powder out there, and contains 32 grams of protein per serving. So if you haven’t tried it yet, this is a giveaway you don’t want to miss. This is basically bigger than the last episode of Dallas, Friends, Cheers, and Murder She Wrote COMBINED!

The lucky duck can even choose from the following flavors:

• Banana Creme,
• Blueberries ‘n Creme,
• Brownie Batter,
• Cake Batter,
• Chocolate,
• Chocolate Caramel Pecan,
• Chocolate Chip Cookie Dough,
• Chocolate Malt,
• Chocolate Mint Chip,
• Cinnamon Bun,
• Cookies ‘n Creme,
• Dark Chocolate,
• Graham Cracker,
• Mocha Latte,
• Orange Creme,
• Peach Mango,
• Peanut Butter Chocolate,
• S’MORES,
• Strawberries ‘n Creme,
• Strawberry Banana,
• Vanilla Creme or
• White Chocolate Mousse.

Unfortunately they are out of any vegetable or tofu flavors.  Sorry to break your heart.

You can enter a number of ways. The more you do below, the better chance you have at winning. Simply follow the instructions on the form below and you’ll be well on your way to Muscle Milk Protein Powder heaven.

I know this will put Oprah into a tizzy and get her bugged about how much more generous I am than her.

I don’t care….

Take that Oprah!

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