A Guide to Releasing Trigger Points After Training

Recently, I started a new training program and it has left my body feeling tight and due for some TLC. I figured I might not be the only one in this camp so here are some helpful hints on how to ease the tension. These tight points are known as trigger points. They can cause discomfort and limit range of motion. But don't worry—foam rolling can be your best friend in alleviating these post-training aches. Here’s a simple, step-by-step guide to foam rolling trigger points so you and I can recover faster and train harder.

What Are Trigger Points?

Trigger points are tight spots within muscle tissue that can cause pain in other parts of the body. They’re like tiny muscle cramps that can develop due to stress, overuse, or injury. When you press on a trigger point, you might feel a sharp pain or discomfort, which is a sign that you’ve found the spot that needs attention.

Why Foam Rolling Works

Foam rolling is a form of self-myofascial release, which means you’re using a foam roller to apply pressure to those tight spots in your muscles. This helps to break up the knots, improve blood flow, and reduce muscle stiffness, leading to quicker recovery and reduced muscle pain.

How to Foam Roll Trigger Points: Step-by-Step

1. Warm Up Your Muscles Before you start foam rolling, make sure your muscles are warm. This can be as simple as a 5-10 minute light cardio session, like walking or cycling. Warm muscles are more pliable and less likely to get injured during foam rolling.

2. Identify the Trigger Points Common areas for trigger points include the calves, hamstrings, quads, glutes, and upper back. Use your hands to gently press on your muscles and find any tender spots. These are the areas you’ll want to focus on.

3. Start Rolling Place the foam roller on the floor and position the muscle group you want to target on top of it. Use your body weight to apply pressure as you slowly roll back and forth over the muscle. When you find a trigger point (it’ll likely feel tender or sore), stop rolling and hold the position.

4. Apply Sustained Pressure Once you’ve found a trigger point, stay on it for 20-30 seconds. Breathe deeply and try to relax. The initial discomfort should start to subside as the muscle releases. If the pain is too intense, ease up on the pressure by shifting some of your weight off the roller.

5. Roll in Different Directions After holding the pressure on the trigger point, continue rolling around the area in different directions. This helps to further release the tension and improve circulation.

6. Move on to the Next Spot After you’ve worked out one trigger point, move on to the next. Be thorough, but don’t spend too much time on any one area—5-10 minutes of foam rolling per session is usually enough. Believe it or not you CAN over do it.

Tips for Effective Foam Rolling

• Roll Slowly: The slower you roll, the more effective the release will be. Fast rolling won’t allow the muscle to relax and could cause more discomfort.

• Stay Hydrated: Drinking water helps flush out the toxins released from muscle tissues during foam rolling.

• Be Consistent: Regular foam rolling, especially after intense workouts, can help prevent trigger points from forming in the first place.

• Listen to Your Body: Foam rolling should be uncomfortable but not unbearable. If you experience sharp pain, ease up and consult a healthcare professional if necessary.

Final Thoughts

Foam rolling is an excellent way to manage post-training muscle soreness and keep your body in top shape. By incorporating it into your recovery routine, you’ll be able to alleviate trigger points, improve flexibility, and ensure that you’re ready for your next workout.

Creatine: The All-in-One Supplement for the Body and the Mind

When it comes to supplements that can enhance both your physical and mental performance, creatine stands out as a versatile powerhouse. Often associated with bodybuilders and athletes, creatine is much more than just a muscle-building aid. It has been extensively studied for its benefits on fitness and cognition, making it an excellent addition to your wellness routine! Let’s check out how creatine can support both your body and brain.

1. Boosting Physical Performance

One of the most well-known benefits of creatine is its ability to improve physical performance, especially in activities that require short bursts of energy like weightlifting, sprinting, and high-intensity interval training. Here's how creatine works:

• Enhanced Energy Production: Creatine helps replenish ATP (adenosine triphosphate), the primary energy carrier in your cells. When you exercise, ATP is rapidly depleted, leading to fatigue. By increasing creatine stores in your muscles, you can produce more ATP, allowing for more powerful and prolonged performance.

• Increased Strength and Muscle Mass: Regular creatine supplementation can lead to significant gains in strength and muscle mass. This is particularly beneficial for those looking to improve their overall physique or excel in strength-based sports.

• Faster Recovery: Creatine has been shown to reduce muscle cell damage and inflammation after intense exercise, leading to quicker recovery times. This means you can train harder and more frequently without the usual muscle soreness holding you back.

2. Supporting Cognitive Function

Beyond its physical benefits, creatine has been gaining attention recently for its positive effects on brain health! Here’s how it supports cognition:

• Improved Brain Energy: Just as creatine boosts ATP production in muscles, it does the same for your brain! This increase in energy can enhance cognitive functions such as memory, attention, and reasoning, particularly in situations that require intense mental focus.

• Neuroprotection: Creatine may protect brain cells from damage by reducing oxidative stress and improving cellular health. This has potential implications for preventing or slowing the progression of neurodegenerative diseases like Parkinson’s and Alzheimer’s.

• Mood Enhancement: Some studies suggest that creatine supplementation can have a positive effect on mood, potentially reducing symptoms of depression and anxiety. This is believed to be due to its role in supporting energy production and reducing fatigue, which are often linked to mental well-being.

3. Safe and Convenient

One of the best things about creatine is its safety profile. It’s one of the more researched supplements in the world, with numerous studies showing that it’s safe for long-term use when taken at recommended doses (3-5g per day for the average person). Creatine is also easy to incorporate into your routine, typically in the form of a flavorless powder that can be mixed with water, juice, or a protein shake.

4. Who Should Consider Creatine?

Creatine isn’t just for athletes. It’s especially beneficial for:

• Athletes and Fitness Enthusiasts: To improve strength, power, and recovery.

• Older Adults: To support muscle preservation and cognitive function.

• Students and Professionals: To enhance mental clarity, focus, and memory.

5. Common Misconceptions

1. Creatine is a Steroid: Creatine is not a steroid; it’s a natural compound that boosts energy production in muscles.

2. Creatine Causes Immediate Weight Gain: The weight gain associated with creatine is primarily due to water retention in muscles, not fat gain.

3. Creatine Causes Baldness: There’s no solid evidence linking creatine to hair loss or baldness.

4. Creatine is Only for Bodybuilders: Creatine benefits a wide range of people, not just bodybuilders, including those engaged in endurance sports and cognitive tasks.

5. Creatine is Ineffective for Women: Women can experience the same benefits from creatine as men, including improved strength and cognitive function.

6. Creatine Needs to be Cycled: Creatine doesn’t need to be cycled; it’s safe and effective with continuous use.

Creatine offers a range of benefits for both the body and mind. From boosting physical performance to supporting cognitive function, it’s a powerful tool that can help you reach your fitness and mental health goals. As with any supplement, it’s important to consult with a healthcare professional before starting creatine, especially if you have any underlying health conditions. But for most people, creatine is a safe, effective, and convenient way to enhance overall wellness.

A Guide to Different Types of Protein Powders: Which One is Right for You?

If you've ever browsed the supplement aisle or scrolled through fitness influencers social media page, you've likely encountered a dizzying array of protein powders. Each one claims to be the best, but with so many options, how do you know which one is right for you? Whether you're looking to build muscle, lose weight, or simply supplement your diet, understanding the different types of protein powders can help you make an informed decision.

Let’s break down the most common types of protein powders and their benefits!

1. Whey Protein

Whey protein is arguably the most popular type of protein powder on the market, and for good reason. Made from milk, whey is a complete protein, meaning it contains all nine essential amino acids your body needs. It’s quickly absorbed by the body, making it an excellent post-workout option to help with muscle recovery.

• Best for: Muscle building, post-workout recovery.

• Pros: High-quality, fast absorption, widely available.

• Cons: Not suitable for those with lactose intolerance or dairy allergies.

2. Casein Protein

Casein, like whey, is also made from milk. However, unlike whey, casein is absorbed slowly by the body. This makes it ideal for use before bed, as it provides a steady release of amino acids throughout the night, which can help prevent muscle breakdown.

• Best for: Overnight recovery, maintaining muscle mass.

• Pros: Slow absorption, good for muscle maintenance.

• Cons: Similar to whey, it’s not suitable for those with lactose intolerance.

3. Soy Protein

Soy protein is one of the most common plant-based proteins, offering a complete amino acid profile similar to whey. It’s a great alternative for vegetarians, vegans, and those who are lactose intolerant. Additionally, soy protein contains phytoestrogens, which can have heart health benefits.

• Best for: Vegetarians, vegans, heart health.

• Pros: Plant-based, complete protein, may support heart health.

• Cons: Some people may avoid soy due to concerns about phytoestrogens.

4. Pea Protein

Pea protein is another popular plant-based option, particularly favored by those with food allergies or sensitivities. While it’s not a complete protein, it's rich in essential amino acids like lysine and has a high digestibility rate.

• Best for: Vegans, those with allergies, general supplementation.

• Pros: Hypoallergenic, easily digestible, environmentally friendly.

• Cons: Not a complete protein (can be paired with other plant proteins).

5. Hemp Protein

Hemp protein is made from ground hemp seeds and is an excellent choice for those looking for a more natural, plant-based protein. Although it contains all nine essential amino acids, it’s not as high in protein content per serving as other types. However, it’s rich in omega-3 fatty acids, which support heart health.

• Best for: Plant-based diets, heart health, adding fiber.

• Pros: Rich in omega-3s, high in fiber, easy to digest.

• Cons: Lower protein content, not as widely available.

6. Egg White Protein

Egg white protein is made from, you guessed it, the whites of eggs! It's a complete protein and is fat-free, making it a lean source of protein. It’s also a good option for those who can’t tolerate dairy but aren’t looking for a plant-based alternative.

• Best for: Those avoiding dairy, weight management.

• Pros: Fat-free, complete protein, high bioavailability.

• Cons: Can be more expensive, not suitable for vegans.

How to Choose the Right Protein Powder for You

• Consider Your Dietary Restrictions: If you're lactose intolerant, avoid whey or casein. If you’re vegan, plant-based proteins like soy, pea, or hemp are your best bet. Remember - if you do go the plant based route to make sure you blend the varieties to get all essential amino acids.

• Think About Your Goals: For muscle gain, whey or casein are great. For general health or weight management, soy or pea protein might be more suitable.

• Watch Out for Additives: Some protein powders contain added sugars, artificial flavors, or other fillers. Opt for a product with minimal ingredients to avoid unnecessary additives.

• Ensure Third Party Testing: Look for “Third Party Tested” verification from the protein brand in consideration. Food is not heavily regulated. If no third party testing occurs it can be easy for toxic metals to be present or falsification on protein per serving claims.

Personally, I use whey protein for my recovery needs. When I am training hard for a specific event, I use both whey and casein protein powder. This allows for recovery to occur immediately after my training and muscle repair to occur overnight as well. My go to brand is Transparent Labs!! They have whey, casein, and blended plant based protein powders. They are third party tested and can be considered clean in comparison to other brands in the market. If you want to give their protein a try check out my referral code for 10% off your purchase! It might take a few tries to find what is right for you and that is okay! I’ve used several brands and types until landing on my current one.

Should Women Workout Fasted?

Training fasted, particularly in the morning, has gained popularity as a method to maximize fat loss and enhance metabolic flexibility. It’s important to acknowledge that men and women are built differently. So what may be working for your boyfriend or husband or guy friends might not be exactly what's going to work for you. Here are some reasons why the gals should reconsider training on an empty stomach.

1. Hormonal Balance and Its Impact on Performance

Women's hormonal cycles are more complex than men's, largely due to fluctuations in estrogen and progesterone throughout the menstrual cycle. These hormones influence everything from energy levels to how the body metabolizes carbohydrates and fats.

Training fasted can exacerbate hormonal imbalances, especially in the follicular phase (the first half of the menstrual cycle) when insulin sensitivity is higher. Without sufficient fuel, cortisol levels—a stress hormone—can spike, potentially leading to muscle breakdown, increased fat storage, and a disrupted menstrual cycle. Long-term, this can contribute to hormonal issues like amenorrhea (absence of menstruation) or polycystic ovary syndrome (PCOS).

2. Reduced Performance and Recovery

Women generally have a lower fasting tolerance compared to men due to their higher reliance on carbohydrates for fuel, particularly during high-intensity workouts. Without adequate glycogen stores, which are depleted overnight, women may experience reduced energy, leading to decreased performance and less effective workouts.

Additionally, training in a fasted state can impair recovery. Post-workout nutrition is crucial for muscle repair and growth, and if the body is already in a state of energy deficit, it may struggle to rebuild muscle tissue effectively. Over time, this can result in decreased muscle mass, reduced strength, and a higher risk of injury.

3. Negative Effects on Metabolism

While fasted training is often touted for its fat-burning potential, for women, it might have the opposite effect. When the body is deprived of food, it goes into conservation mode, potentially slowing down the metabolism. This is particularly concerning for women, as they are more prone to metabolic adaptations that can lead to difficulties in losing weight or maintaining a healthy body composition.

Moreover, women are more susceptible to the adverse effects of prolonged calorie deficits, including thyroid dysfunction and decreased leptin levels. Leptin, a hormone that regulates hunger and energy balance, can drop significantly when fasting, leading to increased hunger and cravings later in the day.

4. Mental and Emotional Well-being

Training fasted can also have mental health consequences, particularly for those already dealing with societal pressures regarding body image and diet. Training on an empty stomach can lead to feelings of fatigue, irritability, and anxiety, which can diminish the overall enjoyment of physical activity. Over time, this can result in a negative relationship with exercise and food, potentially leading to disordered eating patterns or exercise addiction.

5. Better Alternatives for Women

Instead of training fasted, women might benefit more from a balanced approach that prioritizes nutrition and well-being. Eating a small meal or snack before a workout can provide the necessary fuel to perform optimally, maintain muscle mass, and support overall hormonal health.

Examples of some pre-workout snacks that are easy to digest before getting to work in the gym include: a banana with almond butter, a smoothie with protein powder and fruit, or a slice of whole-grain toast with avocado. You can even go as simple as adding protein powder and sweetened almond milk into your morning cup of joe. These options offer a mix of carbohydrates, protein, and healthy fats, ensuring that energy levels remain stable throughout the workout.

Conclusion

While fasted training may work for some individuals, it’s not a one-size-fits-all approach, especially for the gals. The potential risks—ranging from hormonal imbalances and decreased performance to metabolic issues and emotional well-being—outweigh the potential benefits. Ladies please consider fueling your bodies before workouts to optimize how you perform, how you feel afterwards and how you feel on a daily basis. Moving fuel to use  can help you reach your goals!

Resources

1.) Aird TP, Davies RW, Carson BP. Effects of fasted vs fed-state exercise on performance and post-exercise metabolism: A systematic review and meta-analysis. Scand J Med Sci Sports [Internet]. 2018 May [cited 2024 Aug 25]; 28 (5): 1476-1493. Available from: https://pubmed.ncbi.nlm.nih.gov/29315892/ doi: 10.1111/sms.13054.

2.) Schoenfeld BJ, Aragon AA, Wilborn CD, Krieger JW, Sonmez GT. Body composition changes associated with fasted versus non-fasted aerobic exercise. J Int Soc Sports Nutr [Internet]. 2014 Nov [cited 2023 Aug 1]; 11(1): 54. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4242477/ doi: 10.1186/s12970-014-0054-7. 

3.) Cowley E, Olenick A, McNulty K, Ross E. “invisible sportswomen”: The sex data gap in sport and exercise science research. Women in Sport and Physical Activity Journal [Internet]. 2021 Sept [cited 2023 Aug 1]; 29 (2): 146–51. Available from: https://journals.humankinetics.com/view/journals/wspaj/29/2/article-p146.xml doi:10.1123/wspaj.2021-0028

4.) Huberman, Andrew, host “Dr. Stacy Sims: Female-Specific Exercise & Nutrition for Health, Performance & Longevity,” Huberman Lab, 25 Aug 2024. https://www.hubermanlab.com/episode/dr-stacy-sims-female-specific-exercise-nutrition-for-health-performance-longevity