September 6th 2024
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Wellness Mama Blog | Simple Answers for Healthier Families
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In my research into healthy alternatives to non-stick pots and pans, ceramic stood out. I’ve tried a few ceramic brands, and Xtrema cookware has become one of my absolute favorites. Not only is it beautiful, but it’s also practical and durable. Here’s why my Xtrema ceramic cookware set was well worth the investment for my […]
September 5th 2024
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Wellness Mama Blog | Simple Answers for Healthier Families
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I’ve spent hours experimenting with organic hair care recipes like homemade conditioner and dry shampoo. This time it was natural hair dye recipes. My family is used to my skincare experiments, but this one came with its fair share of laughs. I walked around with some concoction of herbs on my head for weeks! I’d […]
September 3rd 2024
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Wellness Mama Blog | Simple Answers for Healthier Families
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This is a really easy slow-cooker salsa chicken recipe that makes a versatile meal. It tastes very similar to the chicken used in Mexican restaurants in their chicken taco salads. My kids eat it plain, but I like it on a large salad with avocado and sour cream! Crock pot salsa chicken has the flavors […]
Side stitch, stomach cramp, side ache — whatever you wanna call it, that mid-run pain in your tum can seriously *cramp* your runner’s high.
This pesky prob that plagues runners and athletes all over has a scientific name: Exercise-related transient abdominal pain (ETAP). Though experts don’t know exactly what causes it, they have some ideas and tips about how to stop it.
Before you double-over during your next marathon, here’s what to know.
KarraStock/Getty Images
What is a side stitch?
That fateful stab in your side is most likely to happen during exercise where your upper bod says tight and upright for an extended period, such as when you run, jog, bike, hike, play soccer, etc.
This common prob has been around for ages — the first historical mention is from ancient Roman philosopher Pliny the Elder. Yet, scientists still haven’t reached a consensus on its exact cause. We know that it affects up to 70% of runners each year.
It’s also more likely to occur on the right side.
What causes a side stitch?
A stiff spine or poor posture (according to older research from 2010) could contribute to side stitches – but TBH, the pros don’t know for sure.
According to a 2022 review, researchers also think a side stitch might be caused by your right foot hitting the ground while you breathe out, irritating a phrenic nerve. Researchers think this, in turn, may bother the lining of your abdomen (particularly on the lower right side). Since most people are right-foot dominant, this is one possible explanation.
Experts also theorize that it could be triggered by the boost of blood flow around the diaphragm when running.
Furthermore, fueling up before a big race is excellent — but eating or drinking large quantities right before running may boost your risk of getting a side stitch, anecdotal reports suggest.
How to treat a side stitch
When a side stitch strikes, don’t stress – there are steps you can take, including:
Slowing down, which should help lend some immediate relief. When the pain subsides, you can slowly build your pace back up.
Stretch it out by raising your arms overhead, leaning to the opposite side of the pain, and breathing deeply. That may open up your abdomen and offer some relief.
Apply gentle pressure by pressing your palm into the cramp while breathing deeply.
How to prevent a side stitch
To stop a side stitch before it begins, here are some ideas FTW:
Practice mindful workout breathing. According to a 2022 review, slower breathing during exercise might “trick” your bod into thinking the exercise is easier, increasing pleasant feelings and reducing stress. While the study doesn’t mention side cramps, it could be worth a try since stitches may be linked to blood flow surrounding the diaphragm.
Avoid big meals or beverages a couple of hours before you run. Though experts don’t know for sure, too much food or liquid in your belly could potentially put extra pressure on your precious organs, leading to a cramp.
Work on your posture. Proper posture can improve breath flow and running performance. Research from 2014 suggests building up your abs could help prevent side stitches.
Stay hydrated to stay healthy in general and potentially prevent side stitches.
Start slow and work your way up. When working out, starting small and gradually upping your challenge helps reduce the risk of injury. In the same way, gradually increasing your speed rather than diving straight into a sprint may also help reduce the risk of a side stitch.
When to see a doctor
Side stitches are usually harmless. But it’s always a good idea to visit a pro if you experience any of the following probs:
Pain under your breastbone (higher upper than a side stitch) accompanied by difficulty catching your breath could indicate a heart or lung issue.
Persistent pain after running could indicate a chronic condition.
Severe or debilitating stomach pain or cramps could also signal a more serious condition.
Takeaway
Side stitches are a common issue and not typically the reason for concern. Though pros don’t know what causes them, they think issues with breathing, posture, or nerves may play a role.
Consider working on your running form or breathing to reduce the risk of experiencing a side stitch. Staying hydrated and avoiding huge meals pre-run may also help. Consider working with a physical therapist or personal trainer if your issues persist.
If you experience pain under your breastbone when running, visit a doctor asap.
Read the full article here:
https://greatist.com/health/why-does-my-side-hurt-when-i-run
First off, let’s clear up a myth: vegetarian bodybuilders are real! You don’t need chicken breasts or salmon to get ripped. Many vegetarian and vegan bodybuilders have shown you can build muscle and lean without meat.
It might be a bit trickier, but you can achieve great results with the proper planning and knowledge. So, get ready to learn how to master vegetarian bodybuilding!
ilbusca/Getty Images
4 Must-know tips for crushing it as a vegetarian bodybuilder
Building muscle on a vegetarian diet isn’t rocket science, but it requires some know-how. Here are some tips to keep you on track.
Tip 1: Prioritize protein (duh)
Let’s face it: protein is the MVP for muscle building and is even more critical when you’re vegetarian. Aim for around 1.6 – 2.2 g/kg/day. In other words, aim for 0.73 to 1 gram per pound of body weight per day. For example, if you weigh 150 pounds, this would mean you should consume about 110 to 150 grams of protein each day.
If that seems like a lot, don’t fret — there’s a smorgasbord of plant-based proteins to fuel your workouts and keep those muscles fed.
Instead of steak, chicken, and turkey, think of the following:
And hey, don’t forget about dairy and eggs if you’re a lacto-ovo vegetarian. These can be total game-changers in your diet.
Tip 2: Eat frequently and mind your macros
If you’re serious about gains, it’s not just about what you eat but also how often you eat.
Double-check that you get enough calories throughout the day to support muscle growth. Keep an eye on your macros — protein, carbs, and fats — because getting the balance right is crucial to maximizing your results.
For optimal muscle growth, it’s not just the total amount of protein you consume daily that matters but also how you distribute it throughout the day. To best support muscle growth and repair, aim to consume protein at each meal and snack, roughly every 3–4 hours. Your initial reference touches on this, but here are some additional resources for more information.
Tip 3: Get creative with your meals
Sure, chicken and rice are out, but who says vegetarian meals have to be boring?
There’s a metric sh*t ton of delicious and protein-packed vegetarian recipes out there. Consider these options:
Not only are these meals muscle-friendly, but they’ll also keep your taste buds happy. Win-win, right?
Tip 4: Supplement smartly
Sometimes, food alone might not cut it. That’s where supplements come in. There’s strong evidence that creatine supplementation helps with muscle building, and it offers even more benefits for vegan athletes compared to those who eat meat.
Consider adding a high-quality plant-based protein powder to your routine, especially after workouts when your body needs protein the most.
Also, don’t forget about B12 and iron, which can be tricky to get enough of in a vegetarian diet. A good multivitamin can help fill in the gaps.
PSA: It’s important to note that the supplement industry is unregulated. That said, it’s best to recommend third-party verified brands with NSF or Informed Sport certification.
Vegetarian bodybuilding meal plan
Meal planning is crucial for any bodybuilder, but it’s essential when you’re going vegetarian. Here’s a sample day to give you some ideas:
Breakfast. Oatmeal with almond butter, chia seeds, and a scoop of plant-based protein powder or a smoothie bowl with blended spinach, frozen berries, and a scoop of plant-based protein powder topped with granola and pumpkin seeds.
Snack.Greek yogurt with mixed nuts and berries, apple slices with peanut butter, and a sprinkle of hemp seeds.
Lunch. Lentil soup with a side of quinoa and steamed veggies or chickpea salad wrapped with whole-grain tortilla, mixed greens, and a side of roasted sweet potatoes
Snack.Hummus with carrot sticks, whole grain crackers, edamame, and a small handful of almonds.
Dinner. Tofu stir-fry with brown rice, mixed veggies, or stuffed bell peppers with black beans, quinoa, and roasted Brussels sprouts.
Post-workout. Smoothie with banana, spinach, plant-based protein powder, almond milk or protein shake with frozen mango, kale, coconut water, and a scoop of plant-based protein powder.
What are the best protein sources for vegetarian bodybuilders?
When it comes to protein, variety is your best friend. Here are some of the top sources to include in your diet:
Tofu and tempeh. These soy-based powerhouses are packed with protein and are super versatile in the kitchen.
Lentils. Not only are they high in protein, but they’re also loaded with fiber, making them an excellent choice for staying full and satisfied.
Chickpeas. Whether in hummus form or roasted as a snack, chickpeas are a tasty way to up your protein intake.
Quinoa. This ancient grain is a complete protein and a fantastic source of carbs to fuel your workouts.
Greek yogurt. Greek yogurt is a protein-rich breakfast or snack option.
Eggs. This kitchen staple is a versatile, high-quality protein. Plus, they’re loaded with vitamin D and choline, which boost bone and brain health.
Takeaway
Who needs steak when you’ve got soy? With the right strategy, your vegetarian diet can fuel some serious gains.
Replace meat proteins with a mix of tofu, lentils, and chickpeas, and bench-press those misconceptions right out of the gym.
Read the full article here:
https://greatist.com/health/vegetarian-bodybuilding
