How Much Protein Should I be Eating?

We have all undoubtedly been given all sorts of information about protein. The most conflicting issue seems to be how much protein to take. All this information swirling around can make things very confusing and even overwhelm us. Well, I’m here to help you with information overload. In short, protein is required for the growth and maintenance of tissues. Your body’s needs are dependent on your health, daily lifestyle, and activity levels. So how do we know how much protein we need? On average the human body needs about .8 grams per kg of body weight. For example, a person weighing 175 pounds (175 / 2.2 = 79kg) would need about 64g of protein a day to maintain their current weight. This is contrary to most information out there which typically uses pounds instead of kilograms as the unit to measure against.

Most information out there will tell you to eat more protein to gain muscle but that is only a half-truth. That big steak you just had isn’t going to increase your muscle mass. While adequate protein is needed for growth, you can’t build muscle without the exercise to go with it. The body can’t store protein so once the current needs are met any extra protein is stored as fat. So how much protein should I eat if I want to increase my muscle mass? Those who exercise regularly will have higher needs, about 1.1 to 1.5g per kg. This will keep you at a growth level without putting you into excess calorie intake which would lead to extra stored fat. Excess protein (especially beef) can also have negative effects on your cholesterol and lipid numbers. Although I’ve provided you with some insight on this vast and over consuming topic, you should always consult with your doctor or registered dietician to help determine your appropriate daily goals.

Written by Cody Perez – Performance Specialist

Infinity Sports Institute

163 NE 24th St Miami, FL 33137

Monday
6:00 AM – 9:00 PM
Tuesday
6:00 AM – 9:00 PM
Wednesday
6:00 AM – 9:00 PM
Thursday
6:00 AM – 9:00 PM
Friday
6:00 AM – 9:00 PM
Saturday
8:00 AM – 12:00 PM
Sunday
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In The Lab with Eric Martinez: How to Scale Movements for your Clients

When it comes to exercise and moving better there’s no wrong answer (unless there’s no purpose behind the movement and/or it’s not safe).

I always tell my students, interns, and colleagues that we can always adjust a movement based on our client’s capabilities. Whether that’s scaling the movement down or intensifying it, a new movement is created regardless.

For example, a pistol squat (single-legged squat) takes a tremendous amount of balance, coordination, flexibility, and strength. A scale option would be to do a pistol squat from a box (eliminating the depth from the movement’s range of motion). The more intense version would be to do a goblet squat pistol (adding additional load with the full range of motion).

The key to creating an awesome movement is to know what movement arm is (the direction of force and knowing which muscles are attached where). Once all of this is mastered, there’s no limit to your movement library.

By definition, Movement Arm is simply the length between a joint axis and the line of force acting on the joint. The longer the distance of the joint to the applied weight, the more force is needed.

Movement is a set of muscles pulling in the direction of the demand. For example, the quads are a group that can only pull the knee back and assists with hip flexion. That’s if we get deeper into myology (the study of the structure, arrangement, and action of muscles), we can see that if we contract each muscle individually, it will flex the knee in its direction unbalanced.

The moral is that movement, although complex, is fun to learn and can be applied directly to yourself and clients as needed through their training regime.

Until next time, 
Eric Martinez, Co-Founder and Clinical Performance Specialist

Monday
6:00 AM – 9:00 PM
Tuesday
6:00 AM – 9:00 PM
Wednesday
6:00 AM – 9:00 PM
Thursday
6:00 AM – 9:00 PM
Friday
6:00 AM – 9:00 PM
Saturday
8:00 AM – 12:00 PM
Sunday
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In The Lab, with Eric Martinez: How to Calculate How Many Calories to Consume

The information we are taught in school and through certification courses is extensive. We learn specific formulas in order for us to put them into best practice for our future clients. However, these formulas are not client centered and therefore, not exact. I’ve learned that those numbers are taught more as a guideline versus the “end all be all.” 

Let’s take the Resting Metabolic Rate Test (RMR) for example. There are three formulas that are thrown at us throughout the educational process:

Benedict Harries Formula

Lean Mass Time 11

Calculating Met Levels (for the day)

These formulas are great to get people started, but our metabolism is so erratic and unpredictable that we cannot solely rely on these numbers. Our habits, genes, and environment play a bigger influence than just our height and weight. 

Let’s review a recent case study: subject is a 30yr male, 67 inches tall, weighs 160lbs (130lbs of which is lean mass). Very active six days a week/for one hour a day.

Formula #1 The Benedict Harries Formula: 

88.362 + (13.397 x 72.72 kg of body weight) + (4.799 x 170.85 cm of height) – 5.677 x 30 age)

1,712 is the estimated RMR

Multiply that number by 1.55 (the activity factor) = 2,653.6

Formula #2 Lean mass equation:

130lbs (lean mass) x 11 = 1,430 

Multiply that number by 1.55 (the activity factor) = 2,216.5

Formula #3 Met Levels: 

The Met formula is similar to the Benedict formula, but the activity factor is broken down by force produced in time. 

Met * 3.5 * (72.72 kg in body weight)/200= Kcal per minute

Weight lifting = 6 mets (time moving the weight) = 458.136 kcal/hr

Sleep/ rest = 1 met = 610kcal per 8 hrs

Estimated TDEE (Total Daily Energy Expenditure) 

3,657 kcal on active days

Actual metabolism using a indirect calorimetry: 

1,465kcal on rest days 

2,342kcal on active days

These formulas illustrate that our subject has been under-eating by 1,315 calories (3,657-2,342) which is the reason for his low metabolism – along with his high caffeine intake consumption. 

We see a big range of numbers that don’t equate to the actual person; this is due to us bending equations, times, and totals. These formulas forget that the client may not be moving for the entire duration, providing misleading information. 

The mets and time doing weight is not correct. For example, nobody is moving weight for an entire hour, there are rest periods and breaks – and those are not being accounted for.

Habitual habits create a shift in our metabolism, such as eating too little or taking excessive stimulates (which decreases our metabolism over time). 

Living in a certain condition for long periods of time such as, higher altitude training, has shown to increase the metabolism due to its efficiency and need of Oxygen.

Additional factors relating to our gut and blood chemistry health can also make a shift into our metabolism direction.

Until next time, 
Eric Martinez, Co-Founder and Clinical Performance Specialist

Monday
6:00 AM – 9:00 PM
Tuesday
6:00 AM – 9:00 PM
Wednesday
6:00 AM – 9:00 PM
Thursday
6:00 AM – 9:00 PM
Friday
6:00 AM – 9:00 PM
Saturday
8:00 AM – 12:00 PM
Sunday
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What Should I Do About Muscle Soreness? 

Everyone who has exercised before has experienced the dreaded soreness the day after and subsequently asked the question “how do I get rid of the soreness?” The key to understanding how to get rid of that feeling lies in what it is actually coming from. I’m here to blow up the myth of lactic acid and what causes that soreness. 

First, let’s address what lactic acid is. Lactic acid is a byproduct from anaerobic work, this build-up occurs during intense workouts and causes that “burning” feeling in the muscles. But contrary to popular belief, this build up return to normal levels once you are able to get back to a resting state. 

“But then what is causing me to be super sore and stiff the next day?” 

This my friends, is the million dollar question (not really, but you get the point). The feeling you are experiencing the next day is a combination of fatigued muscles and hydrogen ions left behind from the previous workout. This left-over hydrogen causes you to feel stiff and sore, but can be removed simply by getting the blood to flow again. Yes, that’s right, moving again when you’re too sore will help you stop being so sore! 

This is known as hemodynamics (flowing of blood) and once you get the blood pumping again, it will help remove those hydrogen ions out and you’ll be feeling better in no time. So the next time you’re feeling too sore to workout, just give yourself a little time to warm the body up and get the blood flowing and you’ll be ready to rock! Until next time my friends!

Written by Cody Perez – Performance Specialist

Infinity Sports Institute

163 NE 24th St Miami, FL 33137

Monday
6:00 AM – 9:00 PM
Tuesday
6:00 AM – 9:00 PM
Wednesday
6:00 AM – 9:00 PM
Thursday
6:00 AM – 9:00 PM
Friday
6:00 AM – 9:00 PM
Saturday
8:00 AM – 12:00 PM
Sunday
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Small Steps to a Healthier You

“Health is Wealth”, we have all heard this a thousand times over and it might seem kind of cliché but this statement couldn’t be more true

Being unhealthy can not only lead to chronic discomfort, pain and illness, but some other effects are that it can lead to unhappiness, depression, and even losing out on opportunities in life that could cost you financially.

I always circle back to that saying and add a little more to it. If we feel good, we play/work/perform good. Another financial risk we take with our health is health & life insurance. This is because insurance companies evaluate people whom they want to insure and then offer them terms based on how likely they are to die while the insurance term is pending. If the risk is higher, they will charge higher premiums.

Don’t worry though there is a silver lining. There are several small steps we can take to start that journey of wellness immediately. We do not have to think about getting fit or healthy as tough and difficult process. So here are some small but impactful ways to help jump start your wellness.

NUTRITION

  1. Cut Out Soda:  Soda is one of the most common things people take on a regular basis. It is filled with copious amounts of sugar instead, and simply cutting out soda from your diet will help you begin to become healthier almost immediately.
  2. Reduce your Portions: You can eat too much of even healthy food, and when you are not quite at the perfectly healthy food stage, overeating can have disastrous consequences for your health. Try cutting back on your portions by making little reductions over time, and you will begin to see changes in your waistline as well.
Female hands cutting vegetables on cuttiing board – woman preparing a healthy meal to boost the immune system

Need help with your nutrition? Book Your Nutritional Consult Today!

EXERCISE

  1. Cardio exercises like walking and running are great for getting your fitness level up and increasing your endurance. Strength training also helps get you healthier too because of how it strengthens your muscles and body generally.

Don’t know where to start, or would like to speak with one of our team members? Schedule your Free Consult Now!

Three young friends running on the steps of a building in a sunny day in summer

SLEEP

  1. Rest is just as important to your body as exercise and nutrition are but it is often overlooked. Without proper rest and recovery your body wont be able to translate all that effort with exercise and nutrition into positive results. You should be getting a sound 7-8 hours of sleep on a regular basis.

Want to track your sleep and recovery? The WHOOP Band is the best and most accurate biometrics data collector! Get your Free WHOOP Band Now!

Young teenager girl sleeping snuggled in warm knitted blue blanket. Seasonal melancholy, apathy and winter blues. Cozy home.

And Just like that you can be back on the path to better health. See, not so hard was it? Small steps will lead to larger ones and as long as you bring the consistency and effort the magic will happen, I guarantee it.

Written by Cody Perez – Performance Specialist |

Infinity Sports Institute

163 NE 24th St Miami, FL 33137

Monday
6:00 AM – 9:00 PM
Tuesday
6:00 AM – 9:00 PM
Wednesday
6:00 AM – 9:00 PM
Thursday
6:00 AM – 9:00 PM
Friday
6:00 AM – 9:00 PM
Saturday
8:00 AM – 1:00 AM
Sunday
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PROGRESSIVE OVERLOAD

What is progressive overload? Increasing stress gradually over time to overload the muscle through a change in the training regimen.

Without progressive overload, our muscles would not be able to keep growing and we would not be able to continue to make those PR’s in the gym.

Now, what can we do to keep progressively overloading these muscles?

  • Increase reps
  • increase weight (even if it is just 2.5 lbs)
  • Add in time under tension
  • Incorporate isometric holds after each rep.
  • incorporate 1/4 reps.
  • Decrease rest periods.

All of these factors will in fact lead to overloading the muscle by manipulating different variables.

However, sometimes we may abuse of these variables and overlook how we can also make these gains without being in the gym.

fitness

Non-related training factors in progressive overload:

  • Nutrition (get your micronutrients (vitamins, antioxidants, whole foods)
  • Unbroken 8 hours of sleep per night.
  • Take care of your gut health (reduce inflammation, food sensitivities)
  • manage stress levels (meditation, yoga, self-care)

and, sometimes it’s just lift it better. For example, if you are deadlifting 225 lbs for 6 reps. RPE 8-9. Next week, it might be lift again 225 for 6 reps but have better technique. That is still progressive overload. 

It’s not always about how much weight is on the bar. It’s about what you can do to optimize your health and your current training goals.

Have you plateaued your training goals due to lack of a regimen or are you just manipulating too many variables at once?

Let us help you get you to be your STRONG, BEST self. 

Come visit us at Infinity Sports Institute at our Edgewater Location, located on 163 NE 24 ST.

About Infinity Sports Institute

Infinity Sports Institute is dedicated to optimizing the human experience through sports science, sports medicine and technology. We believe Physical, Mental and Social components are pillars to optimizing the human experience. Call (786) 591-7586 or email us at info@infinitysi.com.

By: Gabriela Londono | Performance Specialist

Insulin Sensitivity

Insulin: hormone secreted by the pancreas in response to high levels of glucose in the blood. It is basically a signal for the cell to take up glucose.

What is insulin sensitivity? How sensitive the body’s cells are in response to insulin.

  • High insulin sensitivity: allows cells to use more blood glucose effectively.

insulin

What is glucose? 

  • Glucose can feed every cell in your body.
  • It is stored in the liver, blood and muscles.
  • Glucose is extracted from the blood by transporters called GLUT-4.
  • Without an improved insulin sensitivity, GLUT-4 will not transport glucose from the blood = an increased blood sugar levels.

Importance of having an increased insulin sensitivity

  • When insulin can’t signal the cell to uptake glucose, you end up with increased level of glucose & insulin in the blood and the body is not able to use either of them.
  • This will then cause cortisol, the stress hormone to be released. This is a survival mechanism for the body to deal with the blood glucose.
    • This will cause lower energy levels, increased fat stored.

HIGH BLOOD SUGAR LEVELS: 

  • Puts pressure on the pancreas to increase insulin production to be able to transport that glucose out.
  • Increased risk of diabetes.
  • Higher risk of heart disease, kidney disease and stroke.

glucose

TOP 4 WAYS TO IMPROVE INSULIN SENSITIVITY?

  1. Get out of a caloric surplus (stop overfeeding the cells): being in a constant caloric surplus means that these cells are exposed to insulin by eating an excessive amount of carbs. Eventually, this will lead the cell to become insulin resistant. Therefore, more insulin will be required to uptake glucose.
  2. Strength training & cardiovascular endurance 
  3. Inflammation: Inflammation interferes with the cellular response to insulin.
  4. Non-fragmented night’s sleep

How does insulin sensitivity increase with exercise?

  • When performing aerobic exercise or resistance training stimulates certain cell transporters that aid in transporting glucose from the blood into the muscle.
  • During exercise there is an increase in blood flow, thus, increasing the surface area available for the transport of glucose.
  • Physical exercise promotes the breakdown from of energy into a molecule called AMPK, increased nitric oxide production in the cell and calcium cycling in muscle contraction which promotes AS160.
  • AS160 (protein in the body) is important because it is what will promote cell transporters to uptake that glucose

Now ask yourself: Am I overweight?” “How is my diet” “Do I consistently consume over the recommended amount of carbohydrates each day?” “How is my blood pressure?” 

Now ask yourself this very important question:

ARE YOU READY TO GET BETTER? 

Come visit us at Infinity Sports Institute at our Edgewater Location, located on 163 NE 24 ST. 

About Infinity Sports Institute

Infinity Sports Institute is dedicated to optimizing the human experience through sports science, sports medicine, and technology. We believe Physical, Mental and Social components are pillars to optimizing the human experience. Call (786) 591-7586 or email us at info@infinitysi.com.

By: Gabriela Londono | Performance Specialist

Eat to Lose (or WIN?)

How can calorie restriction lead to unhealthy weight loss?

The summer vacations are over and some of us have come back a few extra pounds heavier than our usual weight. We definitely have gained some extra motivation to get back on our game, clean up some eating habits and/or get a fitness routine going again. Many of us start things off by cutting out some of the bad things we eat. Now when we do that, it is important to substitute those calories with a healthy option, especially once we start exercising. Not eating enough calories compared to how much your body burns off for energy each day can lead to poor results and symptoms we don’t want.

What’s A Healthy Way to Lose Body Fat?

Anytime we gain some “bad” pounds (body fat), the common traditional mindset has been lose weight, rapid weight loss, diet, portion control; terms that can lead you down to the wrong path. A healthy weight loss is considered 1-2 lbs per week. If it’s your first time exercising in a while you may lose a little bit more for the first week or two based on your body burning off some extra stored energy commonly referred to as “water weight”. 1-2 lbs per week is just right because your body has a goal of maintaining a balanced state at all times. Too much lost too fast not only means you’re more likely to gain it back but can lead to some problems as well.top-view-of-woman-eating-healthy-food-in-a-gym-picture-id1085317174

The key to gaining success and keeping it is making gradual adjustments to your lifestyle habits surrounding your eating habits. Give yourself small wins that will lead to an overall healthier lifestyle.

Risks of a Fast Weight Loss

Programs promoting rapid weight loss often have diets very low in calories and nutrients sometimes leading to health problems.

  • Loss of Lean Muscle

Muscle is the biggest energy burner in your body. If you are not feeding your body energy(calories)then your body will start to get rid of those energy burners. Losing weight is not the same as losing fat.

  • Effects on Metabolism

Your body’s goal is to survive. Whenever you limit the body of calories, it changes how it operates. It may affect hormones and other functions to help conserve more energy.

Other effects are common such assmiley-faces-picture-id491490940

  • low energy
  • irritability
  • dehydration
  • increased cravings
  • nutritional deficiencies
  • and more “not so fun” symptoms

How We Can Help?

WE HAVE THE ULTIMATE TRANSFORMATION PROGRAM!

Here at Infinity Sports Institute we have recently launched our all-inclusive individualized Hybrid Program that puts the individual in the best position to be successful based on their goal.

Each individual is assigned a performance specialist that they will spend the first day testing in the sports science lab using nothing but the best research grade equipment to set up the best possible program to attain their goal. IMG_1215

In addition, they will sit down with our sports nutritionist to set up an action plan based on their current lifestyle eating habits and goals.

After their program is created, they will get updated daily workouts from their coach who will monitor their entire journey throughout the program. A weekly meeting with their performance specialist will help the individual make outcome-based changes to their program which is the best formula for success. 20 - _DSC7487

To sit down with a performance specialist and learn more about our Hybrid program call 786-591-7586 or email us at info@infinitysi.com

Postural Restoration Institute Method

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What is the PRI method?

            The Postural Restoration Institute (PRI) incorporates a method to help people of all ages and ability levels stay balanced from postural asymmetries that occur in the body. Our bodies often move and function in asymmetry to maintain balance. A primary example is whenever we walk or run, one side of the body is creating a new step and the other is finishing the step you just took. PRI uses repositioning and repatterning techniques to maintain proper balance of those asymmetrical movements and functions to keep the body from over compensation.

When and Why should you use PRI method?

            When using PRI, the idea is to identify and correct standard patterns found in our muscles and joints from side to side, from front to back and from top to bottom. These asymmetrical patterns influence the way we stand, sit, walk, breathe and even sleep. Infinity Sports Institute uses PRI method to help individual maintain postural balance for the long-term based on measuring their compensations through a full functional evaluation. Infinity Sports Institute uses PRI as another added tool to tackle abnormal postural patterns, unbalanced movement, and breathing patterns.

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The Takeaway

            The PRI method has given us a great resource to evaluate and treat proper functions of the body. This holistic approach has been effective and efficient when treating all different types of diagnoses.

In addition to PRI, Infinity Sports uses Fascial Stretching and Rocktape Techniques that can help restore an individual’s posture.  To book an appointment or learn more about these services contact us at info@infinitysi.comor call 786-491-7586.