Think Tank: The Neuro Blog
Post Workout Recovery Tips for CrossFit or HIIT
These post workout recovery tips include some of the optimal ways to speed healing sore muscles after tough sessions from Crossfit or HIIT.
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A Vegan Bodybuilding Diet & Meal Plan That Works
Bodybuilding, or progressively lifting weights to increase muscle mass, is a popular and healthy pastime for many. In order to maximize the physical benefits of lifting weights at the gym, it is important to enjoy a diet that complements your bodybuilding goals. Fortunately, it is possible to be a vegan bodybuilder and see physical results without eating animal products. Can Vegans Still Increase Body Mass? Yes! Bodybuilders can still build mass on a vegan diet. If you want to increase muscle mass while eating a vegan diet, you need to: Consume adequate protein Eat a calorie surplus Track macro-nutrients regularly What Foods Aren't Allowed on a Vegan Bodybuilding Diet? Like any vegan diet, a vegan bodybuilder diet does not include any animal products. For some bodybuilders, this can be challenging. Just some of the typical bodybuilder foods not allowed on a vegan diet include all of the following: Chicken Fish Beef Pork Eggs Cottage cheese Yogurt Milk Whey protein powders What Protein Can Vegan Bodybuilders Eat? Although some of the most commonly consumed sources of protein are not vegan, there are plenty of great vegan protein options that are ideal for bodybuilders. Vegan bodybuilders might enjoy each of the following high-protein foods: Soy-based foods Beans Nuts Quinoa Chia seeds Vegan protein powders Vegan meat substitutes Vegan protein bars How Many Calories do Vegan Bodybuilders Need to Consume Every Day? This exact number will depend on your maintenance calories, or the amount you eat each day to stay the same weight. Most bodybuilding experts recommend eating 500 calories more per day or two than your maintenance in order to increase weight steadily. A vegan diet can definitely allow you to eat a surplus of calories and build muscle mass. Is it Hard to Cook a Typical Vegan Bodybuilder's Meal? If you are already familiar with cooking basic meals, then cooking a vegan menu specifically for bodybuilders won't be any harder. However, there are fewer packaged foods and products that are suitable for this type of diet, so many vegans who enjoy bodybuilding have to spend more time preparing their meals in the kitchen. Vegan Diet vs. Omnivore Diet: What's Best for Bodybuilders? There is no simple answer to this question. Ultimately, you can achieve your bodybuilding goals through an omnivorous, vegetarian or vegan diet. Each can provide you with the right nutrients and calories to achieve strength and physique goals. To determine which diet is right for you, you might need to ask yourself the following questions first: Am I a vegan for moral, ethical, or health reasons? Do I have time to prepare high-protein meals at home? Can I enjoy multiple meals a day without meat? Can I live without cheese, yogurt, and honey? Am I eating a vegan diet because of a medical recommendation? The answers to these questions will reveal whether you should continue with your vegan diet or whether another bodybuilding diet might be the best way to achieve your goals. What are the Challenges of Sticking to a Vegan Bodybuilder Meal Plan? The biggest challenges of sticking to a vegan diet plan when bodybuilding are getting enough calories, consuming enough protein, and avoiding processed foods. Since a vegan diet tends to be higher in carbohydrates and fat, getting in enough protein can be tough. At the same time, you may need to consume a high volume of food in order to eat sufficient calories to bulk. Finally, many vegans trying to bulk rely heavily on processed protein bars and shakes, which may not be ideal for everyone. What are the Best Supplements for a Vegan Bodybuilder? Bodybuilders of all types will typically want to supplement with protein powders, creatine, and caffeine. Look for vegan protein powders, a vegan variety of creatine, and a caffeine source you can enjoy on your way to the next workout like energy and caffeine gum from Neuro. What Does a Sample Vegan Bodybuilding Meal Plan Look Like? Many bodybuilders, vegan and otherwise, find that sticking to a consistent meal plan is best. This week-long meal plan follows key principles of routine, consistency, and simplicity in order to achieve goals. There are no specific serving sizes because every individual has unique calorie needs. You may need to adjust portions to better meet your bodybuilding goals. For breakfast: A high-calorie granola Almond milk Coconut yogurt For lunch: A tempeh sandwich on whole wheat bread Two slices of vegan cheese A piece of fruit on the side A vegan protein shake for dessert For dinner: One or two vegan meat substitute patties Vegetables tossed in olive oil Salad topped with tofu cubes For dessert: A chocolate-flavored vegan protein bar OR An ice-blended protein shake Rather than mixing up your diet for each day of the week, stick with a dietary routine. This makes it easier to know how many calories you are eating and takes the guesswork out of preparation. For variety, mix up the evening meal each week. You might try the following vegan dishes that can be high in protein: Quinoa salad with vegan "chicken" strips Edamame pasta with tomato sauce and vegan cheese Savory oatmeal made with almond milk, plain protein powder and nutritional yeast The Recap As the vegan diet becomes increasingly popular for a variety of reasons, more and more bodybuilders will also try out vegan diets. Although taking in enough protein can be more challenging on a vegan diet, a diet free from animal products can still be healthy and allow you to achieve your bodybuilding goals. The keys to success will include nutrient tracking and the right supplements for maximum strength, growth, and energy.
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Ways to Improve Work Performance
Whether you’re a freelancer or a working stiff, you’re probably interested in upping your performance at work. The advantages of taking a deliberate look at your working habits include increases in productivity, general happiness at work, and the ability to enjoy your downtime at home. Generally, the basic positive ways to improve work performance include staying organized, optimizing habits, and maintaining a healthy balance between sleep and caffeine consumption.
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Bodybuilding Diet Rules That Are Easy To Follow
Master nutrition with this four-tier hierarchy of food that puts protein intake at the centre of your diet.
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Aspartame-Free Gum: What’s the Scoop?
Not all sugar-free gums are the same. Learn more about aspartame and why aspartame-free, caffeine gum providing an energy boost is a better choice.
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Stocking Stuffers for Mom
After all the work moms put into the holidays, they deserve to be spoiled a little bit.Check out these 36 unique stocking stuffers for mom under $25.
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Healthy Christmas - 28 of the Best Fitness Gifts
Finding the perfect workout gift for the fitness lover in your life can be a difficult proposition. Whether it’s yoga, running or cycling, athletes take their craft seriously – and often have very specific preferences. Luckily, we’ve rounded up a slew of coveted and highly-rated fitness gifts, guaranteed to get your gym-goers into high-gear.
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What to Eat Before Running
The pre-run snack serves two purposes. One is to keep you from feeling hungry before and during your run, and the other is to maintain ideal blood sugar levels for your exercising muscles. While there’s no “one-size-fits-all” for what to eat before running, there are some general guidelines to follow as you prepare to hit the trails. Runners Diet: What to Eat Before a Run Casual Runs – Under 60 Minutes If your lacing up for a short run under 60 minutes, your fueling strategy is pretty simple. While it’s okay to run on empty, having a small snack ahead of time may help you feel energized and give you the strength to finish strong. 1. 1 Cup of berries with ½ cup low-fat cottage cheese Berries provide carbs for energy Cottage cheese provides calcium, potassium and vitamin-D 2. Low-fiber cereal with skim milk Cereal provides carbs for energy Milk provides protein 3. ½ Ripe banana Bananas are a high-carb energy booster and also contain a healthy dose of potassium Potassium is important during times when you sweat and lose valuable minerals Chia pudding Chia seeds boost endurance and improve muscle recovery 1 Orange An orange provides the daily dose of vitamin C, which not only boosts your immune system, but also helps prevent muscle injury Long Runs – 60 to 90 Minutes For runs between 60 and 90 minutes, you hit a gray area. The “one-size-fits-all” mentality really doesn’t cut it. For some, they may prefer to head out on an empty stomach. Other runners know they’ll get hungry half way through or will need some extra energy to finish strong. Luckily, getting it “just right” is achievable with a little bit of experimentation. Pre-run nutrition really depends on how many miles you plan to run and at what pace. The harder your run, the more prepared you need to be. Figuring this out may take some time, but these suggestions should help point you in the right direction. Conduct an experiment. Try eating a medium sized snack 60-90 minutes prior to running. If your stomach doesn’t act up - on your next run, try moving the same snack forward 15-20 minutes later. Likewise, if you experience stomach pains or cramping, try pushing the time of your snack back 15-20 minutes earlier. Keep moving back and forth until you find the optimal time to consume a meal or snack. Once you’ve determined what time is best to eat, the next step is determining the nutritional demands of your run. Your body has enough glycogen stored to run at marathon pace for right around 2 hours, but sometimes you may just want a little extra fuel. A medium sized pre-run snack 30-120 minutes before is optimal. The amount of time you need to eat before you run is dependent upon the results of your timing experiment from step one. What to eat before running 60-90 minutes: 1 Medium banana with a tablespoon of nut butter Banana provides potassium and fluid to keep you hydrated Nut butter offers heart-healthy fats plus carbs Oatmeal topped with sliced strawberries The combination of the two provide an excellent source of carbs and B vitamins Energy bars Energy bars are light on the stomach and easy to digest Yogurt topped with a handful of granola This combination is a power pack of simple and complex carbs Coffee (NOT in massive amounts) Recommended caffeine doses range from 3-7 milligrams of caffeine for every kilogram of body weight or ~1.4-3.2 mg / lb. For a 150 lb man (68 kg), this equates to ~200-475 mg or from a Tall (12 fl oz) Dark Roast cup to a Venti (20 fl oz) Blonde Roast or Clover Reserve, Dark Roast cup. For a 120 lb woman (54.5 kg), this equates to ~165-380 mg or from a Short (8 fl oz) Pike Place Brewed Coffee cup to a Grande (16 fl oz) Clover Reserve cup. If you go above the recommended amount, you run the risk of elevated heart rate, increased urination and dizziness - all of which could negatively impact running performance. Marathons – 90+ Minutes Pre-race jitters might make you apprehensive to eat, but depending on the length of your race, you might need something in your stomach at the starting line. Pre-run snacks rich in carbohydrates with adequate protein and healthy fats is what you should consume if you want to improve endurance, speed, energy and alertness. During marathons or extended races, your body uses fat as an energy source but it is not as efficient as using carbs. In other words, when you use up your glycogen stores, you will hit that dreaded “wall” and your performance will weaken. Your body stores carbohydrates in the liver and muscles, which means these glycogen stores are the body’s most readily available form of energy. To ensure your glycogen stores are full, you can try carbo-loading. Carbo-loading is a nutritional strategy to increase the normal amount of glycogen that is stored in your body. The right amount of carbs you will need depends on how active you are and it’s wise to do the loading a few days prior to the race. Eat as you normally would on the last day before the marathon. Follow this general runners diet timeline on what to eat before a race: 3-4 Hours Before the Race: This meal is important, as its purpose is to fill up your liver glycogen after an overnight fast and to keep up your blood sugar level. For this reason, your meal should consist mostly of carbs. A small portion of protein and fat are also important. Protein will help stabilize blood sugar and reduce muscle breakdown, while fat will make you feel like you’ve had enough to eat. Oatmeal with banana Bagel with peanut butter Toast with honey Dry cereal Toast with eggs and avocado Starchy vegetables such as beans and lentils 1 Hour Before the Race: Before you begin your race, you shouldn’t be starving but you also shouldn’t feel heavy and stuffed. You don’t want to consume a heavy meal, as it could leave you with cramping or side stitches. A small high-carb snack or energy gel will act as a fast-acting source of energy during the beginning stretch. Granola bar Dried fruit 2 fig cookies 3 graham cracker squares with 1 tablespoon honey Handful of cashews During the Race: You’ll want to take in enough carbs and fluids to fuel your run but be careful not to overdo it. Depending on how far you are running, you will eventually need to replenish lost hydration, as well as glucose. Neuro gum or mints Sports drinks Raisins Dates Bananas In addition to your pre-run snack, it’s important to drink roughly 5-10 ounces of water to prevent dehydration and excessive changes in electrolyte balance to prevent compromised performance. What Not to Eat Before a Run What you choose to eat before running builds the foundation for a really good (or really bad) running experience. In order to sustain energy, your body needs the proper fuel. The foods best avoided prior to racing are those high in fat, fiber and protein. Too much of these sources can cause cramping or tiredness, as your body will be spending energy on digestion instead of running. Spicy foods Spicy foods can aggravate your digestive system and lead to heartburn. Deep fried foods Delicious as they may be, deep fried foods take longer to digest. Hummus or pre packaged dips Beans are a great source of protein, but pre packaged hummus and other related dips often contain lots of added oils – and are also prone to molding. Molding can lead to inflammation and reduction of oxygen consumption. Broccoli or other high-fiber vegetables High-fiber vegetables can cause uncomfortable gas and bloating. Apples and pears These are high-fiber fruits, which can lead to GI distress and cramping because they are hard to fully digest. Red meat and bacon Red meat and bacon are two foods that are high in fats which digest slowly and will feel like they’re sitting in your stomach. Dairy products if you have a history of lactose intolerance Lactose can be difficult for the stomach to digest.
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How to Focus on Studying
One thing that many students struggle with during the course of their academic years is staying focused when studying. Distractions are everywhere – iPhones, video games, friends, parties - you name it. To improve your concentration and motivation to study, follow these 11 strategies for how to focus on studying, all backed by research. 1. Study in a Group If you’re looking for ways on how to motivate yourself to study, forming a study group is a very effective strategy that enhances learning. In fact, more than 20 years of academic research has consistently demonstrated that fact. Groups share unique insights and learn from each other. The benefits of group study include: Externalizes thoughts better Keeps study sessions stimulating and fun Maintains accountability Provides support and motivation to study Helps clarify any questions Tests comprehension 2. Create the Right Setting Where you study is almost as important as what you study. Studies have found that the place in which you study affects how you’ll remember that information. Pick one place and stick with it – over time, your brain will catch on and you’ll enter “study mode” much sooner. Get comfortable, but not too comfortable. Change out of your pajamas before you open your books to give your mind a signal that it’s time to get down to business and study, not lounge. You’ll remember something more in the place where you first learned it, so you may want to consider re-creating the environment in which you will be tested in. Look for natural light to bring real warmth and vitality to the space. Keep your space sacred. If you’ve created a space you truly love, you may be tempted to do everything there – watch Netflix, chat with friends, eat dinner – but whenever possible, keep your study space reserved only for studying. When you finally sit down in your designated study spot, the last thing you want to be doing is getting up multiple times to go grab an item. When you get up too much, you often lose the momentum or the “study bubble” that was so hard to reach. Making the right efforts to make sure you have everything around you will minimize the need to get up. Consider setting up your space with the following items: Water bottle Post-it notes Tissues Pens, pencils and erasers Non-messy snacks Chapstick Essential oils 3. Listen to Calming Music Music produces several positive effects on a human’s body and brain. Enhancing your studying with music activates both the left and right brain simultaneously. The activation of both hemispheres can maximize learning and improve memory. Music is effective at reducing stress, decreasing blood pressure and anxiety and lowering heart rate. It’s a great way to strengthen your resolve with being overwhelmed. So, when you’re looking for ways on how to get motivated to study, turn on relaxing music to get your mindset in the right place and keep stress at bay. 4. Limit Distracting Apps and Websites The goal of a study space is to maximize the attention you can devote to studying while minimizing the amount of effort necessary to do so. It can be extremely difficult to achieve this if your space is full of distractions. It’s useful to start with what to leave out and then add things from there. Getting in the mood to study will differ from person to person. However, here are some things you should probably avoid in your space if you want to remain productive: Cell Phone Video Games Lots of Open Tabs Messy Food Distractions threaten your study output. In fact, research shows that it takes an average of 23 minutes and 15 seconds to refocus after being distracted. Considering this research, those seemingly small interruptions can really add up throughout the day, making it much harder to get back into your groove. 5. Exercise One of the top tips we can recommend how to motivate yourself to study is through regular exercise. A recent study suggests that what we do physically plays an important role in long-term memory. In the study, it is mentioned: “The benefits of exercise come directly from its ability to reduce insulin resistance, reduce inflammation, and stimulate the release of growth factors—chemicals in the brain that affect the health of brain cells, the growth of new blood vessels in the brain, and even the abundance and survival of new brain cells.” A workout session as little as 30 minutes long pumps extra blood to your brain, delivering oxygen and nutrients it needs to perform at max efficiency. Cardio exercises are especially known to flood the brain with chemicals that enhance memory function, including problem solving and decision making. Benefits of exercise for students include: Increased energy levels Increased brain function Increased attentiveness Increased alertness 6. Meditate Your brain is a trainable “muscle” that needs daily exercise. For instance, meditation is like weight lifting for your attention span. When you practice meditation consistently, you’re flexing your cerebral cortex, which increases your ability to absorb and understand new information and adapt to any situation, making this a reliable method to use when you can’t focus on studying. The most extensive study to date on how meditation improves your ability to focus suggests that meditating could prevent age-related mental decline. It is the first study of its kind to offer evidence that intensive and continued meditation practice is associated with enduring improvements in sustained attention. YouTube is a great resource for individuals getting started with meditation. Calm is also a popular go-to mobile app that is recommended by top psychologists, therapists and mental health experts for beginner, intermediate and advanced meditators. Benefits of Meditation for Students include: Better focus Reduced academic stress Rise in IQ levels Brain integrity and efficiency Reduction in depression and anxiety Reduction in destructive behavior (i.e. drugs/alcohol) Happiness and increased confidence 7. Eat a Nutritious Meal The old saying, “You are what you eat” has never been more true. Science tells us that some foods increase awareness and mental sharpness, while other foods make us lethargic and give us brain fog. If you are wondering how to concentrate on studying, choosing foods to eat beforehand that are packed with vitamins and minerals, good fats, and rich in antioxidants, is a great way to provide the energy needed to keep your brain sharp. Foods that help boost memory and concentration include: Broccoli: Vitamin C, Vitamin K and Choline to keep memory sharp Avocado: Mono-saturated fats to keep blood sugar levels in the right range Blueberries: Gallic acid to protect brain from degeneration and stress Bone Broth: Collagen to help boost your immune system Dark Chocolate: Flavonoids to improve blood flow to the brain and heart Walnuts: Antioxidants to improve your cognitive health 8. Take an Energy Supplement If you’re a student, chances are you’ve tried using caffeine to help you study at least once. But you’re probably more familiar with caffeine sources such as an energy drink or coffee. While the above do a good job at providing immediate energy, the negative effects can often far outweigh the benefits for students. For starters, coffee, energy drinks and tea provide many individuals with long bursts of energy that interrupt their regular habits like sleeping and can even give them heart palpitations or jitters. That in and of itself is enough to cause students to become distracted or sleep deprived. Luckily, there’s an alternative for students seeking a quick energy boost without the lasting negative effects associated with most common caffeine sources. Neuro’s energy caffeine gum contains vitamins B6 and B12, which have been scientifically shown to boost focus and cognition. Neuro’s products include 40mg of caffeine, which is just the right amount to kick-start your study session without giving you that dreaded crash or jitters. 9. Stop Eye Strain After Late-Night Study Sessions Sleep is crucial to keeping your brain in prime condition for effective learning. But we all have important tests, jobs and families to attend to, which can keep us up late trying to fit as much as we can into our day. If you’re someone who studies at night, whether by choice or not, you’re likely no stranger to eye strain, blurry vision and headaches. Even worse, the blue light from your screen can make it challenging to fall asleep. Fortunately, there is a solution to relieve your tired eyes. Software apps like f.lux and Twilight automatically change the brightness and color temperature throughout the day, depending on the sun outside. The blue light of a bright screen tricks our brains into thinking it’s still daylight, which messes up our internal circadian rhythms. Once you get used to the orange hue of the software, you’ll be more focused and have better sleep. 10. Practice Desk De-Stress Ear Massage: Medical studies have shown that a brief ear massage relieves stress and anxiety. Start by applying light pressure to your earlobes using your thumb and index finger. Next, rub your earlobes and move up the outer rim of the ear to the top of your ear. Gently apply pressure and then work your way back down the ear. You can do this for about 2-3 minutes until you feel at ease. Hand Trick: Constant typing or writing notes/flash cards can cause your hands and wrists to become sore, which could ultimately distract you from studying. Lightly pinch the muscle between your thumb and index finger and massage in small circles. Eventually, you’ll begin to feel your hands, shoulders and neck start to relax and you will be back to studying in no time! Breathing Technique: Our breath is not something we ordinarily pay much attention to. It’s second nature, and something we do without even noticing. When feeling overwhelmed and looking for ways on how to focus on studying, sometimes all you need to do is regroup and focus on your breath. Try the 4-7-8 breathing method: Breathe in for 4 seconds, hold for 7 seconds and then exhale for 8 seconds. 11. Build a Routine In a perfect world, studying would come natural to all of us. Unfortunately, that’s not always the case and for many of us, it can be hard to develop a consistent study routine. Step 1: Figure out your learning style Visual Learner: Images help you get a grip on things Aural Learner: Hearing and listening closely helps you retain information Verbal Learner: Reading and speaking helps your memory best Physical Learner: Prefer to use your body and touch things with your hands Logical Learner: Creating systems and sorting things logically Step 2: Plan what you are going to do and put it on a calendar Limit your time spent studying and allow for some fun to keep your spirits up. Share your calendar with important people in your life so they can see when it is and isn’t a good time to contact you. Start by planning one event a week and scale up from there – don’t try to plan your whole life right away. Step 3: Set a “Cue, Routine, Reward” Loop Cue: The moment that triggers the action (Set phone alarm to notify you to study) Routine: The action you are performing (Begin studying) Reward: A positive outcome that encourages you to continue on. (Reward yourself with a piece of chocolate) BONUS: Follow the 5 more rule: When you are in the middle of a task or study session and tempted to give up – just do five more!! If you’ve found these tips on how to stay focused while studying useful, leave us a comment and let us know what worked best for you.
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