WHAT ARE MACRONUTRIENTS (MACROS)?
Protein is essential for building muscle and repairing damage throughout the body. It is made up
of building blocks called amino acids. Some amino acids can be produced in the body and some
need to be eaten in food. Your protein intake should depend on your weight and activity. And
while getting in enough protein is important—more is not always better. Too much protein, and
not enough carbs and fats, can result in the body relying on protein for energy instead of using
it for gaining and repair muscle. Knowing your protein needs is key for reaching your weight and
Simply put, carbohydrates provide energy. Quick energy carbs come from fruits, candy, sports
drinks, and processed starches, like white bread and crackers. They should be eaten around a
workout so your body uses the energy that they give. When you eat simple carbs and do not use
the energy they provide, the excess energy can be stored as fat. Slowly digested, or complex carbs,
have more fiber, which prolongs their release of energy and helps to keep digestion regular. Some
examples of complex carbs are whole wheat pasta, brown rice, and quinoa. These carbs are ideal
when activity isn’t in the immediate future.
The types of fats that we eat are important. Fats from plant sources like nuts, avocados, and
vegetable oils are excellent sources. Fats from animals have their place in a healthy diet, too, but
should be eaten in lesser amounts since they are higher in saturated fats, which can affect heart
health. When you eat fats is also important. You should try to consume fats in each meal since
they will help to keep you fuller longer. Fat shouldn’t be eaten right before or during workouts
since your body requires quick energy during those times.
Here at Sweat Factory, we love to make our oats in mason jars making for no mess prep and an easy grab and go option. Place all of the ingredients into the jar and mix until thoroughly combined. Lid the jar and place in your fridge overnight. Eat them plain or top with your favorite fruits and nuts!
- 1/2 cup old fashioned rolled oats
- 1/2 cup of almond milk
- 1 teaspoon chia seeds
- 1/2 teaspoon of grade a maple syrup
- 1/4 teaspoon of vanilla extract
- Pinch of cinnamon
- Pinch of Himalayan sea salt
- 1 scoop of your favorite protein powder
If you want to get better at the snatch you have to practice it – plain and simple. While we can definitely give you some nifty tips that will help you better understand the movement, there is nothing that will replace performing technically sound reps over and over again.
PERFORM SNATCH PULLS
Sometimes we can easily add a little bit of weight to our snatch just by becoming more confident with the movement. Snatch pulls are a great exercise to work with weights heavier than your 1RM as well as to see where you need work during your pull.
SWEEP THE BAR BACK INTO YOU
If we’re chasing the bar out in front of us it could be because we’re not sweeping the bar back into us. Once the first pull is over and we’ve passed the knee we need to actively engage our lats to sweep the bar back into our thighs and keep the weight close.
BE AGGRESSIVE WITH THE ELBOWS
Having a slow turnover of the barbell could be happening for a few different reasons. For most people, it’s because they either have weak backs and shoulders or they’re not aggressive enough with their elbows. Snatch high-pulls are a great exercise to make sure that we’re being aggressive with our elbows and driving them high and to the outside once the bar has left our hips. From there we can begin to workout on the muscle snatch to make sure we’re getting a hard turnover of the bar.
If you want to speed up your progress. Schedule a 30 to 60 min PT session with one of our coaches.