You supplied the questions, we found the answers.
Question: I want to build strength. Is running before my workouts a bad idea?
Answer: I suggest running after you train. While five to ten minutes of low intensity running is a decent warm-up, cardio sessions that last longer than five minutes pre-workout can lead to muscular fatigue and use up energy stored that could play a huge role in helping your push more weight and attain new PRs. To get the most bang for your buck with your workout, you should start chasing pavement after you’ve crushed it in the gym. As a bonus, you’ve already exhausted most of your glycogen (body fuel) while lifting, so doing cardio afterward will help you burn fat as fuel.
Ignition APG Coach, Chris Gray:
Question: I refuse to log my workouts. My buddy says that’s dumb. Who’s right?
Answer: Dumb is a bit harsh, but tracking workouts: A) holds you accountable for each rep, set, and exercise you do in the future; B) motivates you to aspire for new personal records; C) checks your ego to strategically and safely achieve new PRs.
Question: My girlfriend says I shouldn’t buy low-fat or reduced-fat foods. Is she right?
Answer: Your girl is onto something, man. It depends on the food, but many low- or reduced-fat products, like peanut butter or salad dressing, have removed beneficial fats that help boost satiety, delay the return of hunger, up the absorption of antioxidants and fat-soluble vitamins, and supply energy. Some low-fat or fat-free foods are also highly processed and contain fillers to take the place of fat, which often increases the carb content. In general, opt for all-natural foods rather than processed products. Fat isn’t the enemy; poor quality is.
Question: Is breakfast really an important meal?
Answer: Breakfast allows you to fit in key nutrients and even provides mental focus. Plus, studies have shown breakfast eaters tend to consume less in the evening when you’re less active. To train your body to wake up hungry, start with a small breakfast like a handful of almonds. Then add a cup of fresh fruit, then protein like organic eggs or grass-fed organic Greek yogurt. Over time your body will start craving a full meal.
Question: What are “essential amino acids” and what can they do for me?
Answer: Essential amino acids (EAAs) are amino acids that cannot be produced in the body; they must be obtained from your diet. In fact, EAAs are the only dietary macro-nutrient that you must eat to survive. If you get enough EAAs from eating, either in the amino acid form or more commonly as a component of dietary protein, the rate of protein synthesis can match or even exceed the rate of protein breakdown. This is one of the reasons why I believe that, in the years to come, EAAs will become the most important nutritional supplement to affect human health and disease. After decades of research and more than 20 human clinical trails, a finely calibrated, patented ratio of EAAs was devised by Robert R. Wolfe, Ph.D., of the University of Arkansas for Medical Sciences. The formula, which has recently been applied in the field of sports nutrition, has been shown to be three times superior to whey protein and 32 times more efficient at building lean muscle than BCAAs. In the right combination, EAAs can provide unparalleled benefits in terms of muscle mass and strength. Most important, there are no adverse effects for EAAs.
(Taken from Muscle & Fitness Magazine)