Silent Assassin Personal Training/ Performance

Silent Assassin athlete Maliya Angcay showcasing her speed and results of her hardwork and training. Whenever you outrun someone that has an angle you truly know you have speed!

Congratulations to Silent Assassin athlete Jordan Dahl for qualifying for State. Not only is she only a freshman but this is her first year of track and field as well!

Is there a specific time someone should consume protein post workout? Most in the fitness community believe protein should be consumed immediately after a workout but in actuality the muscles are sensitive to amino acids for up to 24 hours post workout, which means the anabolic window ( The period of time where muscle protein synthesis rates are elevated) may not actually exist. This means that there is no need to rush and down a protein shake post workout because you're at risk of losing your gains! With that being said it is extremely important that the athlete consume 30-40 post workout for optimal protein recovery as well as another 30 grams before bed. Protein consumption in general should be spaced with 20-40g being consumed per meal. For more Nutrition tips and how to take your performance to the next level DM me or leave a comment!

An aspect of sports that is overlooked is an athlete's recovery. In regards to football players the recovery process is extremely important due to the physical and direct contact of the sport. This is an example of Exercise Induced Muscle Damage or (EIMD) which can develop immediately and last for up to 14 days. With that in mind one of the main roles of protein is muscle repair so if the athlete is already struggling to meet their daily protein intake their bodies will take longer to recover from each practice and game. Now add heavy lifting to the mix of the in season training routine and the athlete is more prone to overtraining which will also increase the athlete’s risk of injury. Longer recovery times also lengthen how long it takes to see gains from heavy lifting so the return on investment is low and not worth the risk of injury. At the end of the day these are athletes not powerlifters, the goal is to increase and maximize their performance on the field so weightlifting programs should be alternating between light and moderate intensities to ensure the athlete is fresh week in and week out to perform come game day. DM me for more information on how to take your performance to the next level!